Lunges với bao cát
Learn how to do Lunges với bao cát with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Lunges với bao cát is a Sandbag exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Deep Core. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Lunges với bao cát
A lower-body strength movement where you alternate lunges in place while holding a sandbag across your shoulders. Builds leg strength, balance and midline control.
💡 Instructions:
Place the sandbag securely across your shoulders.
Stand upright with feet hip-width apart.
Step one leg back and lower into a lunge position.
Keep the front knee over the ankle and your torso tall.
Push through the front foot to return to standing and repeat on the other side.
⚠️ Common mistakes:
– Letting the front knee cave inward
– Rounding the back
– Uneven weight distribution
– Losing balance when switching legs
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Start Free TrialMuscles Worked by Lunges với bao cát
Equipment
- Sandbag
Calories Burned Doing Lunges với bao cát
Calorie Calculator
MET 6.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Lunges với bao cát
- Type
- Sandbag exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Deep Core
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Lunges với bao cát
What muscles does Lunges với bao cát work?
Lunges với bao cát primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Deep Core.
How do you do Lunges với bao cát correctly?
A lower-body strength movement where you alternate lunges in place while holding a sandbag across your shoulders. Builds leg strength, balance and midline...
Is Lunges với bao cát good for beginners?
Lunges với bao cát has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Lunges với bao cát?
Lunges với bao cát requires: Sandbag.
What are the benefits of Lunges với bao cát?
Lunges với bao cát strengthens the Quadriceps, engages the Glutes and Hamstrings and Deep Core.
What exercises are similar to Lunges với bao cát?
Similar exercises to Lunges với bao cát include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Lunges với bao cát better than Alternating Single-Arm Dumbbell Thruster?
Both Lunges với bao cát and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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