Sandbag Reverse Lunge Zercher Grip (alternating)

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The sandbag Reverse Lunge Zercher Grip (alternating) workout is designed to primarily engage the Quads and Glutes.

The sandbag acts as resistance, challenging the lower body muscles during the reverse lunge movement.

By holding the sandbag in the Zercher grip position, it increases the load on the Quads and Glutes.

While the workout may also involve some activation of auxiliary muscles, its focus remains on the Quads and Glutes.

Stand with your feet shoulder-width apart, holding a sandbag in front of your body with both hands, palms facing up.
Engage your core and keep your chest lifted as you take a step back with your right foot, lowering your body into a lunge position.
Bend your left knee, keeping it directly above your ankle, and lower your right knee towards the ground, stopping just before it touches.
Push through your left heel to return to the starting position, bringing your right foot back to meet your left foot.
Repeat the movement on the other side, stepping back with your left foot and lowering into a lunge position.
Continue alternating sides, performing the reverse lunge with a zercher grip on the sandbag.
Complete the desired number of repetitions on each leg.

Start by standing tall with your feet hip-width apart, holding the sandbag in the crook of your arms, close to your chest, with your palms facing up. This is your starting position.
Take a big step backward with your right foot, landing on the ball of your foot, and lower your body down into a lunge position. Make sure your left knee is directly above your left ankle, and your right knee is hovering just above the ground.
As you lower into the lunge, focus on engaging your quads and glutes by pushing through your front heel to stand back up to the starting position. Imagine you are pushing the ground away from you with each rep, activating those muscles to their fullest potential.
Alternate legs and repeat the movement, stepping back with your left foot this time. Keep your core engaged throughout the exercise to maintain stability and control.
Remember to keep your upper body upright and your chest lifted, avoiding any rounding of the shoulders. This will help you maintain proper form and prevent unnecessary strain on your lower back.