1 - Hold a sandbag securely against your upper chest, across your shoulders, or in a front bear-hug position while standing tall with your feet hip-width apart.
2 - Brace your core, keep your chest up, and maintain a neutral spine throughout the movement.
3 - Step one foot backward into a lunge, lowering your rear knee toward the floor under control.
4 - Lower until your front thigh is roughly parallel to the floor, keeping your front knee tracking in line with your toes.
5 - Drive through the heel and midfoot of your front leg to return to the starting position.
6 - Repeat on the opposite leg, alternating sides for the desired number of repetitions.
