Sandbag Lunge Backward Side Swing

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The sandbag lunge backward side swing workout engages the Obliques, Quads, Hamstrings, and Glutes.

The sandbag provides resistance, enhancing muscle activation without overstating its effect on secondary muscles.

Stand upright with your feet shoulder-width apart, holding a sandbag in front of your chest with both hands.
Take a step backward with your right foot, lowering your body into a lunge position. Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
As you push through your front heel to stand back up, swing the sandbag to the right side of your body, extending your arms fully.
Return the sandbag to the starting position in front of your chest as you step your right foot back to the starting position.
Repeat the lunge and sandbag swing on the left side, stepping backward with your left foot and swinging the sandbag to the left side of your body.

Start with a sandbag that challenges your strength but allows for proper form.
Stand tall and engage your core, focusing on keeping your spine neutral throughout the movement.
Take a step back with one foot, lunging backward while simultaneously swinging the sandbag to the opposite side.
As you lunge, keep your front knee aligned with your ankle, and ensure your back knee is hovering just above the ground.
Feel the burn in your obliques by actively twisting your torso and engaging your side muscles during the side swing.
Drive through your front heel to push yourself back up to the starting position, squeezing your glutes at the top.
Maintain a controlled and fluid motion, focusing on the engagement of your quads, hamstrings, and glutes throughout the exercise.