Lunge with the Sand-Pad
- Degree of Difficulty 60% 60%
- Upright stand. The Sand-Pad is on your shoulder.
- Move one leg backwards.
- Extend the front leg and the hips to get back into the initial position.
- In the initial position the upper body is extended at a maximum, while your body is facing forward. The feet stay close together. The Sand-Pad is fixed to one shoulder by your hand . The upper arm is in a parallel position to the floor.
- The front leg stays in it’s position and the behind leg moves backwards. As soon as there is an ankle of about 90° in the front knee, the movement stops. The wider the ankle in the front knee, the more you work on your buttocks. The hip is going down while the upper body stays in a straight position, balancing the Sand-Pad on the shoulder.
- Extend the front leg and your hip and move the behind leg forward to it’s initial position.
Don’t move your leg too short backwards because in that position your knee will stay to far over your toes. This would raise the load on your knee joint.
Additional exercise instructions
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
Related Sand-Pad exercises
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.