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Sandbag Forward Lunge, Bear-Hug Hold

IntermediateStrengthTier T3

You hug a sandbag against your chest with both arms wrapped around it. You step one foot forward and bend the back knee toward the floor, then push back to standing.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall, seen from the side, hugging a sandbag against her chest with both arms.

    Step 1 of 3

    Stand with your feet about hip-width apart, hugging the sandbag against your chest with both arms wrapped around it.

  2. The same woman in a forward lunge, right foot forward, left knee just above the floor, still hugging the sandbag.

    Step 2 of 3

    Step your right foot forward and bend your left knee until it is just above the floor, keeping your front knee behind your toes.

  3. A woman standing tall, seen from the side, hugging a sandbag against her chest with both arms.

    Step 3 of 3

    Stand with your feet about hip-width apart, hugging the sandbag against your chest with both arms wrapped around it.

Safety Information

Choose a sandbag light enough to hug against your chest with both arms and still see your front foot, because the bag sits high against the chest. If you have a knee, hip, back or balance problem, ask a physical therapist or physician before attempting this exercise, because it loads the legs in a lunge while you carry a bag in front of your body. Stop and set the bag down if you feel a pinch, sharp pain, loss of balance or loss of grip on the bag, and keep the bag from pressing on your throat or blocking your view of the floor. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.