Lunge with Sandbag

Sandbag Lunges

Sandbag Lunges are a great exercise to target your lower body muscles while adding an element of stability and resistance. Here’s a step-by-step guide on how to perform lunges with a sandbag:

Video Instructions On How To Do Sandbag Lunges

Equipment needed:

  1. Sandbag (adjustable weight, based on your fitness level)
  2. Adequate space with a flat surface


  1. Choose the Right Sandbag: Select a sandbag with an appropriate weight for your fitness level. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
  2. Warm-up: It’s essential to warm up your body before performing any exercise. Do light cardio for 5-10 minutes, such as jogging in place or jumping jacks, to increase your heart rate and warm up your muscles.
  3. Proper Form:
    • Stand with your feet hip-width apart, holding the sandbag securely in front of your chest or on your shoulders. Maintain a firm grip on the sandbag throughout the exercise.
    • Engage your core muscles to stabilize your spine.
  4. Take a Step Forward:
    • Take a step forward with one leg, ensuring your stride is long enough that when you lower your body, both knees form 90-degree angles.
    • The back knee should hover just above the ground without touching it.
  5. Lower Your Body:
    • Lower your body by bending both knees simultaneously. Ensure your front knee is directly above your ankle and doesn’t go beyond your toes.
    • Keep your back straight and chest upright as you descend into the lunge position.
  6. Push Back:
    • Push off with your front foot to return to the starting position.
    • Repeat the movement on the other leg, alternating between legs for the desired number of repetitions.
  7. Breathing:
    • Inhale as you lower your body into the lunge position.
    • Exhale as you push back to the starting position.
  8. Repetition and Sets:
    • Start with 2 sets of 10-12 lunges on each leg and gradually increase as your strength improves.
  9. Cool Down:
    • After completing the lunges, cool down with light stretching to improve flexibility and reduce muscle stiffness.
  10. Safety Tips:
    • Pay attention to your form to prevent injury.
    • If you experience pain, stop the exercise and consult a fitness professional or healthcare provider.

Remember to listen to your body and adjust the difficulty level according to your fitness level. Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions.