Lunge Overhead

1. The upper body is in an upright position and you look to the front. Your feet stand close together and your toes are pointing forward. Raise the Sandbag with both arms above your head. Your back and abdominal muscles are under tension and maintain the body balance.
2. The standing leg keeps position while you extend your leg behind backwards until the angle in the knee joint of the standing leg reaches 90°. The more you extend the leg, the higher the load on the buttocks. The hip is going down. The upper body keeps a straight position. Your hands hold the Sandbag in a perpendicular position upwards.
3. Extend the standing leg and the hip and move back the leg behind until you reach the initial position again.

Don’t move your leg too short backwards, because in that position your knee will stay over your toes too far. This would raise the load on your knee joint.

The Sandbag exercise Lunge Overhead is an intensive exercise for the supporting muscles. The back-extensor is activated because of the high load on the back muscles resulting from the weight of the Sandbag.