Back lunge with knee kick and alternate shoulder sandbag shift

Main Muscles Affected

• Legs
• Buttocks

Exercise Difficulty

Medium difficulty

Performing Back Lunges with Knee Kick and Alternating Sandbag Shift to Shoulder:

1. Stand upright and carry the sandbag over one of your shoulders
2. Take a big step back with one foot, keep your balance straight back, hold the sandbag in your hands and come down to almost rest with your back knee on the ground. Keeps the knee of the front leg in line with the ankle
3. With great force bring the front leg straight and push the knee of the back leg up and return to the starting position
4. Move the bag to the opposite shoulder and repeat with the other leg.

• Move the back in the descent phase of the body
• Step forward with the knee of the front leg past the toe.