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Sandbag Single-Leg Deadlift, Two-Hand Hold

AdvancedStrengthTier T3

You hold a sandbag in both hands in front of your body and stand on one leg with a slightly bent knee. You hinge forward at the hip while the other leg sweeps back, then return upright.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • 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

Set up

  • Pick up a sandbag with both hands and hold it in front of you. Choose a manageable bag and a clear space.
  • Stand on your right foot with the knee slightly bent and keep the bag in front of you before the first hinge.
  1. A woman standing on her right leg with a slightly bent knee, holding a sandbag in both hands in front of her.

    Step 1 of 3

    Hold the sandbag in both hands in front of you. Stand on your right foot with the knee slightly bent.

  2. A woman hinged forward on her right leg with her left leg swept back behind her and a sandbag hanging from her hands.

    Step 2 of 3

    Hinge at your right hip while sweeping your left leg back behind you. Keep your back flat and let the bag hang.

  3. A woman standing on her right leg with a slightly bent knee, holding a sandbag in both hands in front of her.

    Step 3 of 3

    Hold the sandbag in both hands in front of you. Stand on your right foot with the knee slightly bent.

Breathing

  • Breathe normally.

Safety Information

Use a weight that challenges you; a slider offers a balance aid for beginners. If anything hurts or feels wrong, stop and ask a qualified health professional. 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.