Quads
Sandbag Lunge
The Sandbag Lunge is a strength exercise for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 16% and quads (vastus medialis) 14%.
Also known as: hyrox sandbag lunges, sandbag walking lunge, uitvalspas met sandbag
How to do it
- Clean a sandbag up and set it across the upper back and shoulders, behind the neck, holding the ends with both hands.
- Stand tall at the start of a clear lane with the feet hip-width apart.
- Take a long step forward and lower until the back knee lightly touches the floor.
- Drive through the front heel and bring the back leg through into the next step.
- Keep alternating legs as you travel forward, the bag still on the shoulders.
- Finish with the feet together after the last step and lower the bag to the floor under control.
Tips
- Keep the chest up and the bag high on the upper back so it does not pull you forward.
- Find a steady rhythm you can hold for the whole distance, as in a Hyrox race.
- Let the back knee touch down softly every rep, the race standard.
Common mistakes
- Letting the bag slide down onto the neck or the lower back.
- Folding the torso forward over the front knee.
- Taking short, choppy steps that turn it into a fast walk.
Muscles worked by the Sandbag Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A walking lunge with a sandbag over the upper back and shoulders, as raced in Hyrox over a set distance with a set bag weight. The bag behind the neck pulls the trunk forward, so the erectors work harder to stay upright and the upper traps hold the bag in place; both stay stabilisers, the legs do the work. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Sandbag Lunge alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Sandbag Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Sandbag Lunge good for beginners?
The Sandbag Lunge is rated intermediate. If you are new, learn the Forward Lunge first and build up from there.
What is a good alternative to the Sandbag Lunge?
For example the Barbell Lunge, Barbell Walking Lunge and Dumbbell Walking Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Sandbag Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.