沙袋弓步

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:

1. Place the sandbag securely across your shoulders.

2. Stand upright with feet hip-width apart.

3. Step one leg back and lower into a lunge position.

4. Keep the front knee over the ankle and your torso tall.

5. 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