Sandbag Shoulder Lunge (alternating)

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

The sandbag adds resistance without overemphasizing secondary muscle groups.

Stand with your feet hip-width apart, holding a sandbag in front of your chest with both hands.
Take a step forward with your right foot, lowering your body into a lunge position.
As you lunge, simultaneously press the sandbag overhead, extending your arms fully.
Push off your right foot and 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.

Start with a sandbag that challenges your strength but allows you to maintain proper form throughout the exercise.
Hold the sandbag on your shoulders, keeping your core tight and your chest lifted.
Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
Engage your quads by pushing through your front heel as you stand back up to the starting position.
Focus on squeezing your glutes at the top of the movement to fully activate your glute muscles.
Keep your back straight and avoid leaning forward or backward during the lunge.
Alternate legs with each repetition, maintaining a controlled and steady pace throughout the exercise.