Main Muscles Affected
- Legs
- Buttocks
- Shoulders
- Arm
Exercise Difficulty
Easy
Squat and push up with sandbag:
- Stand with your feet shoulder-width apart and slightly spread out
- Keep your body erect and hold the sandbag between your forearm and chest with the palm facing you
- Do a squat; slowly come down behind with the buttocks towards the floor keeping the back straight
- Bring your buttocks back up, straighten your legs and push the sandbag over your head until your arms are fully extended
- Return the sadbag close to your body, keep your palms facing your chest and repeat.
- Arch your back while relaxing over your head
- Do not control the descent and ascent of the sandbag
- Step forward with your knees past your toes during the squat.
