Sandbag Lunge Suitcase And Overhead

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Exercise Profile

Sandbag Lunge Suitcase And Overhead Overview

The sandbag lunge suitcase and overhead workout primarily engages the glutes and quads. The sandbag adds resistance without overemphasizing secondary muscles.

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Sandbag Lunge Suitcase And Overhead Instructions

Stand with your feet shoulder-width apart, holding a sandbag in your right hand at your side.
Take a big step forward with your left foot, lowering your body into a lunge position. Keep your right arm straight and the sandbag close to your body.
Push through your left heel to return to the starting position, keeping your core engaged and your back straight.
Repeat the lunge on the opposite side, stepping forward with your right foot and holding the sandbag in your left hand.
Continue alternating lunges, moving forward with each step and maintaining proper form throughout the exercise.

Sandbag Lunge Suitcase And Overhead Tips

Start with a lighter sandbag to perfect your form and gradually increase the weight to challenge your glutes and quads.
Engage your glutes by driving through your heels as you lunge forward, keeping your chest up and core tight.
Focus on maintaining a stable and upright position throughout the exercise to effectively target your quads.
For a suitcase lunge, hold the sandbag at your sides, keeping your shoulders down and back to maximize engagement in your glutes.
To engage your glutes and quads even more, try the overhead lunge by lifting the sandbag above your head while lunging forward.
Keep your arms fully extended and your core engaged during the overhead lunge to maintain stability and activate your upper body muscles.
Remember to breathe throughout the exercise and focus on controlling the movement to prevent any unnecessary strain on your joints.