Sandbag Overhead Lunge

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The sandbag overhead lunge primarily engages the quads and glutes.

The sandbag adds resistance for a challenging workout without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding a sandbag with both hands in front of your chest.
Take a step forward with your right foot, bending both knees to lower your body into a lunge position.
As you lunge, press the sandbag overhead, fully extending your arms.
Push through your right heel to stand back up, bringing your right foot back to the starting position.
Repeat the lunge on the opposite side, stepping forward with your left foot and pressing the sandbag overhead.

Start with a light sandbag to get comfortable with the movement and gradually increase the weight as you gain strength.
Stand tall with your feet hip-width apart and the sandbag resting on your shoulders, keeping your core engaged.
Take a step forward with one leg, lowering your body into a lunge position, ensuring your knee doesn’t go past your toes.
As you lunge, focus on pushing through your front heel to activate your quads and glutes, giving you a powerful drive back up.
Keep your chest lifted and your shoulders back throughout the exercise to maintain proper posture and engage your core.
As you step forward and lunge, keep your back knee slightly off the ground to avoid unnecessary strain on your knee joint.
Remember to breathe steadily throughout the exercise, inhaling as you lower into the lunge and exhaling as you push back up.