Sandbag Squat Overhead

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The sandbag squat overhead workout is a highly effective exercise that targets the quads and glutes.

The sandbag’s weight engages these primary muscles while also activating secondary muscles for a full-body workout.

Stand with your feet shoulder-width apart, holding a sandbag with both hands in front of your chest.
Lower your body down into a squat position by bending your knees and pushing your hips back.
Continue squatting until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels and extend your legs to return to the starting position.
As you stand up, press the sandbag overhead by fully extending your arms.

Start with a light sandbag to get the hang of the movement and gradually increase the weight as you get stronger.
Place the sandbag on your shoulders, keeping your elbows up and chest lifted to engage your quads and glutes.
Keep your feet shoulder-width apart and toes slightly turned out to activate your inner thighs and maintain stability.
As you squat down, focus on pushing your knees out and sitting back into your heels to engage your glutes and quads fully.
Make sure to maintain a neutral spine throughout the movement, keeping your core tight and back straight.
Exhale as you push through your heels to stand back up, squeezing your glutes at the top of the movement for an extra burn.
To challenge yourself further, try adding a pause at the bottom of the squat to increase time under tension and maximize muscle engagement.