Liftworthy
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Liftworthy

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 itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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

Good for

  • Top 10 for hybrid
  • Carries straight over to hybrid

Compare with

vs Walking Lungevs Rowing Machinevs Sled Pull
A
For hybrid
#9 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

Exactly the race station. Practise it loaded.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

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

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