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All exercises

Sandbag walking lunge

Intermediate

Sandbag walking lunge is a compound exercise for the quads, also working the glutes, hamstrings, abs, and upper back.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsAbsUpper back

Equipment
Other
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Clean the sandbag to the shoulders and settle it across the upper back, hands holding the ends, chest tall.
  2. 2Step forward far enough that the front shin stays near vertical, and lower until the back knee touches the floor.
  3. 3Drive through the front heel to stand, bringing the back foot through into the next step rather than back to the start.
  4. 4Keep the torso upright and the bag still; if it rolls forward, shorten the step.
  5. 5Alternate legs for the set distance or number of steps — Hyrox is 100 m with the bag on the back.
  6. 6Breathe steadily and set the bag down only between sets.

What to do instead

  • Walking lungeBodyweight
  • Dumbbell lungeDumbbell
  • Kettlebell lunge pass throughKettlebell

Easier variations

  • Dumbbell lungeDumbbell
  • Walking lungeBodyweight
Logged today · 90 seconds restSandbag walking lunge

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