Sandbag Squat Bear Hug

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The sandbag squat bear hug workout is a compound exercise that primarily targets the quads and glutes.

The sandbag’s weight engages these muscles without overstressing secondary muscles, making it an effective lower body workout.

Stand with your feet shoulder-width apart, toes slightly turned out. Hold the sandbag in front of your chest, hugging it tightly.
Engage your core muscles and keep your back straight as you slowly lower your body into a squat position. Imagine sitting back into a chair.
Continue lowering until your thighs are parallel to the ground. Keep your knees aligned with your toes and your weight in your heels.
Pause briefly at the bottom of the squat, then push through your heels to stand back up, keeping the sandbag hugged tightly to your chest.
Repeat the squat movement for the desired number of repetitions, maintaining proper form throughout.

Start with a light sandbag to get comfortable with the movement and gradually increase the weight as you gain strength.
Stand with your feet shoulder-width apart and toes slightly pointed outwards to target your quads and glutes effectively.
Keep your core engaged throughout the exercise by pulling your belly button in towards your spine.
As you lower into the squat, focus on sitting back and down, keeping your knees in line with your toes to avoid unnecessary strain.
Ensure your weight is evenly distributed on your feet, with your heels firmly planted on the ground to activate your glutes.
Exhale as you push through your heels to stand back up, squeezing your glutes at the top of the movement for maximum activation.
Remember to maintain a neutral spine throughout the exercise, avoiding rounding or arching your back to prevent injury.