Zirv Fitness
Strength exercise

Sandbag Squat

How to do it

  1. Bear hug the sandbag against the chest with both arms wrapped underneath and around its bulk.
  2. Stand with feet shoulder width apart and brace the core before beginning the descent.
  3. Sit the hips back and down, keeping the sandbag pinned tight to the chest so it does not pull the torso forward.
  4. Lower until the thighs are parallel to the floor, feeling the load through the quadriceps and glutes.
  5. Drive through the whole foot to stand, squeezing the sandbag firmly since its shifting fill adds instability.
  6. Exhale on the way up and keep the working set steady rather than rushing the tempo.

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

Related Quads exercises

A-SkipAtlas Stone LiftAtlas Stone LoadAxle Clean and PressB-SkipBand Front Squat
Type
Strength
Equipment
Sandbag
Primary muscles
Quadriceps, Gluteus Maximus
Measured in
Reps and weight