沙袋行走弓步

A dynamic lower-body movement where you walk forward while performing lunges, with a sandbag resting on your upper back. Demands strength, coordination, balance, and core stability.

Instructions:

1. Rest the sandbag securely on your upper back or shoulders.

2. Stand tall with feet hip-width apart and engage your core.

3. Step forward with one leg and lower your back knee toward the ground.

4. Keep your front knee above the ankle and torso upright.

5. Push off the back foot and step forward into the next lunge.

Common mistakes:

– Letting the front knee collapse inward
– Rounding the back or leaning forward
– Taking steps that are too short or too long
– Losing balance with the sandbag shifting