Sandbag Reverse Lunge Suitcase Overhead Alternating

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The sandbag Reverse lunge suitcase & overhead alternating workout engages the Quads and Glutes.

The sandbag’s primary role is to provide resistance, without overstating its effect on secondary muscles.

Stand tall with your feet hip-width apart, holding a sandbag in your right hand at your side.
Take a big step back with your left foot, lowering your body into a lunge position. Keep your right knee directly above your ankle and your left knee hovering just above the ground.
Push through your right heel to stand back up, bringing your left foot forward to meet your right foot.
As you stand up, press the sandbag overhead, fully extending your right arm. Keep your core engaged and your shoulder blades pulled down and back.
Lower the sandbag back to your side as you step your left foot back into a lunge position. Repeat the movement, alternating sides with each repetition.

Start by holding a sandbag in one hand, with your arm extended overhead. This will engage your shoulder and core muscles.
Take a step back with your opposite leg, lowering your body into a lunge position. Keep your front knee aligned with your ankle to engage your quads.
As you lower into the lunge, focus on pushing through your front heel to activate your glutes. This will help strengthen and tone your butt muscles.
Keep your chest up and your core engaged throughout the movement. This will help maintain proper form and prevent any unnecessary strain on your lower back.
As you stand back up, drive through your front heel and squeeze your glutes at the top. This will maximize the activation of your glute muscles.
Remember to alternate sides with each repetition to work both legs evenly. This will help improve your overall lower body strength and stability.
For an added challenge, increase the weight of the sandbag or perform the exercise on an unstable surface, such as a balance board. This will further engage your quads, glutes, and core.