Sandbag Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Sandbag
HOW TO PERFORM
- Lift the bag to your chest and wrap both arms around it in a bear hug, hands locked together under it.
- Stand with the feet about shoulder width and the toes turned slightly out, and brace against a full breath.
- Squat down between the knees with the chest tall, keeping the bag tight against your torso.
- Sink until the hip crease passes below the top of the knee, then drive through the whole foot to stand.
FORM TIPS
- The bag pulls the chest down. Squeeze it into you and keep the upper back tight, as in a Zercher squat.
- When the bag shifts, squeeze it back into place between reps, never in the middle of one.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Abs
- Adductors
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.