Sandbag Split Squat Overhead

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The sandbag split squat overhead workout is a targeted exercise that focuses primarily on the quadriceps.

During the workout, the sandbag is held overhead, adding resistance to the split squat movement.

While the exercise also engages secondary muscles, the emphasis is on the quads, making it an effective lower body workout.

Stand with your feet shoulder-width apart, holding a sandbag with both hands at chest level.
Take a big step forward with your right foot, keeping your torso upright and core engaged.
Bend both knees to lower your body towards the ground, ensuring your front knee stays directly above your ankle.
Lower your body until your front thigh is parallel to the ground, and your back knee is hovering just above the floor.
Push through your front heel to return to the starting position, keeping your weight centered and your core stable.
Repeat the movement with your left leg, alternating sides for the desired number of repetitions.

Start by holding the sandbag overhead with a wide grip, engaging your core.
Take a step forward with one foot, positioning it far enough to create a 90-degree angle in both knees.
Lower your back knee towards the ground, keeping your front knee directly above your ankle.
Focus on pushing through your front heel to engage your quads and drive yourself back up.
Maintain an upright posture throughout the exercise, avoiding leaning forward or backward.
Perform the exercise on both legs, aiming for 8-12 reps per set to challenge your advanced fitness level.