Sandbag Bent-over Row One Leg

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The sandbag bent-over row one leg workout is a challenging exercise that targets the upper back, glutes, and quads.

By using a sandbag, you engage the primary muscles while also activating secondary muscles for stability and balance.

Stand with your feet hip-width apart, holding a sandbag in front of you with an overhand grip.
Extend one leg straight behind you, keeping it parallel to the ground.
Bend forward at the hips, keeping your back straight and your core engaged.
Pull the sandbag towards your chest, squeezing your shoulder blades together.
Lower the sandbag back down to the starting position, keeping your back straight and your core engaged.

Start with a sandbag that challenges your strength but allows for proper form.
Stand with one leg forward, knee slightly bent, and the other leg extended behind you.
Keep your back straight and hinge forward from the hips, maintaining a neutral spine.
Engage your upper back muscles by squeezing your shoulder blades together as you row the sandbag towards your chest.
Focus on driving through your glutes and quads to maintain stability and balance throughout the exercise.
Avoid rounding your shoulders or letting your lower back sag during the movement.
Exhale as you pull the sandbag towards your chest and inhale as you lower it back down in a controlled manner.