Zirv Fitness
Strength exercise

Sandbag Front Squat

How to do it

  1. Hoist the sandbag up and cradle it high across the front of the shoulders, wrapping the arms over the top to hold it in place.
  2. Stand with feet shoulder width apart, brace the core hard, and keep the elbows lifted so the sandbag stays supported.
  3. Sit the hips back and down while keeping the torso as upright as possible under the front-loaded position.
  4. Lower until the thighs reach parallel, feeling the quadriceps and glutes work while the core keeps the chest tall.
  5. Drive through the whole foot to stand, resisting any forward lean as the sandbag shifts with the movement.
  6. Exhale near the top and keep a tight grip on the bag throughout, since its shifting fill can throw off balance.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Sandbag
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight