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