Weighted Sandbag Squat
The Weighted Sandbag Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back, hamstrings and core. You'll need: weighted bag.
Required Equipment
Weighted Sandbag Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings; Abdominals (rectus abdominis)
How to do the Weighted Sandbag Squat
Position a sandbag comfortably across your upper back and shoulders, holding onto the handles or ends with both hands.
Stand with your feet shoulder-width apart, keeping your chest up and core braced tight.
Push your hips back and bend your knees to lower your body into a deep squat, keeping your weight balanced evenly across your feet.
Pause briefly at the bottom while maintaining an upright posture and stable trunk.
Press firmly through your heels to drive back up to the starting standing position.
Exhale steadily as you rise and repeat the movement for your desired number of repetitions.
Weighted Sandbag Squat FAQs
What muscles does the Weighted Sandbag Squat work?
The Weighted Sandbag Squat mainly works the quads and glutes & hips, with help from the lower back, hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Weighted Sandbag Squat?
Weighted bag.
Is the Weighted Sandbag Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Sandbag Squat go on?
It belongs on leg day in a push/pull/legs routine.
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