Sandbag Rotation Lunge


Level:

Intermediate

Type:

Muscle Mass

Strength

Main Muscle:

Quads

Secondary Muscle:

Glutes

Hamstrings
Biceps
Calves
Lower Back
Abs

Equipment:

Dumbbells

Instructions:

1)Start from a standing position while holding the sandbag with both hands.


2) Keep your elbows bent at a 90° angle holding the sandbag close to your chest (without letting the bag rest on your chest). Your arms need to be in a similar position as a biceps curl.


3) Inhale and step forward with your right leg Your left foot should stay stationary as you lower your upper body down. You should be on your toes as you lower yourself on your left foot.


Keep your back straight and head up as you lower yourself.


Make sure to keep your front knee from bending past your toes and avoid touching the ground with your left knee.


4) Rotate and twist your torso to the right side bringing the sandbag behind you.


5) Rotate back to the center and push back, through your heel, into your starting position.


6) Exhale and use the hill of your right foot to push yourself back to your starting position.


Do not jump back! Push yourself back up with control.

Tips:

- Repeat the same movement for the other leg following the same rationale - right leg-right side swing, left leg-left side swing.


- One repetition counts once you have completed the movement for both sides.


- A wide stance targets more your glutes and a close stance targets your quads more. The length of your stance will be mentioned in your workout program.