Sandbag Reverse Lunge Zercher Grip

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The sandbag Reverse lunge zercher grip workout primarily targets the Quads and Glutes.

In this workout, the sandbag is held in the crook of the elbows, adding resistance to the reverse lunge.

While it also engages secondary muscles like the core and upper back, the focus remains on the Quads and Glutes.

Stand tall with your feet shoulder-width apart and hold the sandbag in front of your chest with both hands, using a zercher grip.
Take a step back with your right foot, lowering your body into a lunge position. Keep your torso upright and your core engaged.
Lower your body until your right knee is bent at a 90-degree angle and your left knee is hovering just above the ground.
Push through your left heel to return to the starting position, keeping your core engaged and your chest lifted.
Repeat the movement on the other side by stepping back with your left foot, lowering into a lunge position, and then pushing through your right heel to return to the starting position.
Continue alternating sides, performing the exercise for the desired number of repetitions.

Start by standing with your feet hip-width apart, holding the sandbag in a zercher grip position.
Take a step back with one foot, lowering your body into a lunge position.
Keep your front knee aligned with your ankle, ensuring it doesn’t go past your toes.
Engage your quads and glutes as you push through your front heel to return to the starting position.
Focus on maintaining a straight back throughout the movement, avoiding any rounding or arching.
For an added challenge, increase the weight of the sandbag or perform the exercise on an unstable surface.