Sandbag Overhead Lunge (alternating)

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The sandbag overhead lunge is a workout that targets the Quads and Glutes.

The sandbag adds resistance, engaging the primary muscles while also activating secondary muscles for stability.

Stand tall with your feet shoulder-width apart, holding a sandbag with both hands at chest level.
Take a step forward with your right foot, lowering your body into a lunge position.
As you lunge, press the sandbag overhead, fully extending your arms.
Push off your right foot and bring it back to the starting position, while simultaneously lowering the sandbag back to chest level.
Repeat the lunge on the opposite side, stepping forward with your left foot and pressing the sandbag overhead.

Start with a sandbag that challenges you but allows for proper form and control.
Stand tall with your feet hip-width apart, holding the sandbag overhead with arms fully extended.
Engage your core, squeeze your glutes, and take a big step forward with one leg, lowering into a lunge.
Keep your front knee directly above your ankle, ensuring it doesn’t go past your toes.
Push through your front heel to stand back up, bringing your back leg forward and repeating on the other side.
Focus on driving through your quads and glutes to power each lunge, rather than relying on your upper body.
Maintain an upright posture throughout the exercise, avoiding leaning forward or backward.