The sandbag side lunge is the frontal plane version of the lunge and is an excellent exercise for developing balance, stability and strengthening the quads, abductors, glutes, adductors, and hamstrings.
- Start with the sandbag in the rack position.
- Keep your core braced and torso vertical throughout the movement.
- Stand with your feet close together and lunge sideways placing your foot flat on the floor, your other leg should remain straight.
- Try to stay tall at the bottom of the movement, keeping your chest facing forwards.
- Drive through the heel, squeeze the gluteal muscles on the lunging leg and return to the starting position.
- Repeat the movement.
Common Problems & Solutions
Error: Spinal alignment falling into flexion.
Correction: Keep the chest lifted and facing forwards.