Sandbag One Leg Deadlift Bear Hug

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The sandbag one leg deadlift bear hug workout engages the lower back, glutes, and quads.

The sandbag provides resistance without overemphasizing secondary muscle groups, ensuring targeted engagement.

Stand with your feet shoulder-width apart, holding a sandbag in front of your chest with both hands.
Shift your weight onto your left foot, keeping a slight bend in your knee.
Slowly hinge forward at your hips, extending your right leg straight behind you while lowering the sandbag towards the ground.
Pause briefly when your torso and right leg are parallel to the ground.
Engage your left glute and hamstring to return to the starting position, squeezing your buttocks at the top.

Start with a sandbag that challenges your strength but allows for proper form.
Stand tall, feet hip-width apart, and hold the sandbag close to your chest in a bear hug.
Engage your core and keep your back straight as you lift one leg off the ground.
Slowly hinge at the hips, lowering the sandbag towards the ground while extending your lifted leg behind you.
Focus on feeling the stretch in your hamstrings and the activation of your lower back and glutes.
Push through your standing foot to return to the starting position, squeezing your glutes at the top.
Perform 8-12 reps on each leg, aiming for controlled movements and maintaining balance throughout.