Sandbag Lunge
How to do it
Bear-hug a sandbag high against your chest and stand tall. Step forward into a lunge until both knees bend under control, drive through the front foot to stand, then alternate sides while keeping the bag tight and torso upright.
Setup
Wrap both arms securely around the sandbag at chest height with the load centered. Keep ribs stacked, feet under the hips, and enough floor space for alternating steps.
Where you should feel it
In the quads, glutes, and hamstrings of the lead leg, with the core, forearms, and hips working to control the shifting bag.
When to use it
Use for loaded lunge endurance, strongman or HYROX preparation, and full-body conditioning. Track distance or alternating repetitions with consistent steps.