Sandbag Suitcase Lateral Step Up

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The sandbag suitcase lateral step up is a dynamic exercise that targets the abductor and quads.

By holding a sandbag on one side of the body, the exercise increases the load on the abductor muscles.

This workout primarily engages the abductor muscles, which are responsible for moving the leg away from the body.

While the exercise may also involve other muscles, such as the glutes and core, its main focus is on the abductors and quads.

Stand beside a sandbag with your feet shoulder-width apart.
Place your right foot on top of the sandbag, ensuring your entire foot is supported.
Engage your core and maintain a straight back throughout the exercise.
Push through your right foot and lift your body up onto the sandbag, extending your right leg fully.
Pause briefly at the top, then slowly lower your body back down to the starting position.
Repeat the movement with your left foot on top of the sandbag.
Continue alternating legs for the desired number of repetitions.

Position the sandbag on one side of your body, holding it firmly with both hands. Stand tall with your feet hip-width apart, ensuring your core is engaged and your shoulders are relaxed.
Step laterally onto the sandbag with your outside foot, maintaining a slight bend in your knee to activate your quads. As you step up, focus on driving through your heel and engaging your abductor muscles to stabilize your body.
As you lift your inside foot onto the sandbag, keep your torso upright and avoid leaning forward or backward. This will help you maintain proper form and target your abductor muscles effectively.
Once both feet are on the sandbag, pause for a moment to ensure your balance and stability. Squeeze your abductor muscles and quads to maintain control throughout the exercise.
Step down from the sandbag with control, leading with your outside foot. Keep your core engaged and maintain a slow and controlled movement to maximize the engagement of your abductor and quad muscles. Repeat the exercise on the other side to work both legs equally.