Sandbag Shoulder Lunge

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The sandbag shoulder lunge workout is a dynamic exercise that targets the quads and glutes.

By incorporating the sandbag, it adds resistance to the movement, intensifying the engagement of these muscle groups.

The sandbag’s weight challenges the legs, forcing them to work harder and develop strength and stability.

While other muscles like the core and shoulders are involved, the focus remains primarily on the quads and glutes.

Stand with your feet hip-width apart, holding a sandbag with both hands in front of your chest.
Take a step forward with your right foot, bending your knee to lower your body into a lunge position.
As you lunge, simultaneously press the sandbag overhead, extending your arms fully.
Pause briefly at the bottom of the lunge, ensuring your right knee is directly above your ankle.
Push through your right heel to return to the starting position, bringing the sandbag back to your chest.
Repeat the lunge on the opposite side, stepping forward with your left foot and pressing the sandbag overhead.
Continue alternating lunges, stepping forward with each foot and pressing the sandbag overhead, for the desired number of repetitions.

Engage your quads and glutes by starting with a proper stance – stand tall with your feet shoulder-width apart, toes pointing forward, and the sandbag resting on your shoulders.
As you step forward into the lunge, focus on keeping your front knee directly above your ankle, ensuring a 90-degree angle, while your back knee hovers just above the ground.
Drive through your front heel to push yourself back up to the starting position, activating your quads and glutes to power the movement. Imagine pushing the ground away from you as you rise.
Maintain a strong core throughout the exercise by engaging your abdominal muscles. This will help stabilize your body and prevent any unnecessary strain on your lower back.
For an extra challenge, try adding a knee drive at the top of the lunge. As you stand up, bring your back knee up towards your chest, engaging your core and hip flexors. This will further engage your quads and glutes while improving balance and coordination.