Sandbag Lunge One Arm Press

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The sandbag lunge one arm press workout engages the obliques, chest, quads, hamstrings, and glutes.

The sandbag adds resistance, enhancing the workout without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart, holding a sandbag in your right hand at shoulder height.
Step forward with your left foot, bending both knees to lower into a lunge position.
As you lunge, press the sandbag overhead, extending your arm fully.
Push through your front heel to return to the starting position, keeping the sandbag at shoulder height.
Repeat the lunge and press movement, alternating legs and arms with each repetition.

Start by standing with your feet shoulder-width apart and grip the sandbag firmly with one hand.
Take a step forward with your opposite leg, keeping your core tight and back straight.
Lower your body into a lunge position, making sure your front knee is directly above your ankle.
As you lower into the lunge, press the sandbag overhead, engaging your obliques and chest.
Push through your front heel to stand back up, focusing on using your quads, hamstrings, and glutes.
Repeat the exercise on the other side, alternating legs and arms for a balanced workout.
Remember to breathe throughout the movement, inhaling as you lower into the lunge and exhaling as you press the sandbag overhead.