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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Hybrid

Sandbag Lunge

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also upper back & lats, abs

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Bag across your upper back
  2. 2Back knee touches the floor each step
  3. 3Steady breathing

Most common mistake

Stepping short to rush the distance.

Watch a demo
A
For hybrid
#9 of 29
See the full list →
Research
71
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ATreadmill RunMachine
  • ABulgarian Split SquatDumbbell
  • ASled PushOther

Takes

None yet
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