How to Do Sandbag Lunges: Step by Step
- Sandbag on one shoulder or bear-hugged
- Step forward into a deep lunge
- Back knee nearly touches the ground
- Drive through front heel to step forward into the next lunge
Common Mistakes to Avoid
- Leaning too far forward under the sandbag weight
- Shallow lunges — back knee should nearly touch the floor
- Rushing and losing balance
- Not switching shoulders periodically
Sandbag Lunges Tips
- Switch the sandbag shoulder every 25-50m to avoid one-sided fatigue
- Bear-hugging the bag is slower but distributes weight more evenly
- In Hyrox, this is the last station — pace yourself, you just need to finish
- Break it into manageable chunks: 10 lunges, brief rest, repeat
Muscles Worked
quadsglutescoreshoulders
Equipment
sandbag
Tracking
Timed