Sandbag Split Squat

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The sandbag split squat is a workout that primarily targets the quads and glutes.

In this exercise, the sandbag is held on the shoulders while performing a lunge-like movement.

While it also engages secondary muscles, the focus remains on the quads and glutes for maximum effectiveness.

Stand with your feet hip-width apart, toes pointing forward.
Hold a sandbag across your upper back, resting it on your shoulders.
Take a step forward with your right foot, keeping your torso upright.
Bend both knees to lower your body towards the ground, ensuring your front knee stays directly above your ankle.
Pause briefly at the bottom, then push through your front heel to return to the starting position.
Repeat the movement on the other side by stepping forward with your left foot.

Start by placing the sandbag across your upper back, holding it firmly with both hands.
Step forward with one foot, keeping your chest up and shoulders back.
Lower your body by bending both knees, ensuring your front knee stays directly above your ankle.
Engage your quads and glutes as you push through your front heel to return to the starting position.
Keep your core tight throughout the movement to maintain stability and prevent excessive leaning forward.
Alternate legs and repeat for the desired number of repetitions, focusing on proper form and muscle engagement.