Leg workouts with sandbags to build strength in the legs and back.

Introduction

Lower body strength is as important as upper body strength or cardio workouts. Some even consider lower body strength to be more important because it carries the weight of your entire body, and the bigger muscles aids in most of your upper body movements. Lower body strength is also essential for functional every-day movements such as climbing stairs, squatting to sit on a chair, bending down to get something from the floor or tying your show laces, or even trying to get up from the floor after playing with your kids. So building strength the thighs, glutes, lower back, and calf muscles, and enabling mobility in the ankles, knees, and hips constitutes the majority of the lower back workouts.

The legs have some of the biggest muscles in the thighs and glutes. According to The American Journal of Medicine, the bigger the muscle mass, the more healthier a person is. And muscle mass is only attained by repeated breakdown and re-building of these muscles through weight training. And for people trying to get faster in running, cycling, or even rowing, building lower body strength is crucial to meeting their goals. The glutes are often overlooked, but it forms the basis for the explosive force needed for those sprints or box jumps, or lifting heavy boxes from the floor.

I had earlier written about sandbags for strength training, building upper body strength and full body workouts with sandbags. People tend to not pay attention to their lower body during a workout since most of the time they are hidden behind clothing. But ignoring the lower parts will be detrimental to one’s overall fitness.

Leg Workouts with a sandbag

The lower body can be strengthened by doing any of the following leg workouts at home (or at a gym). This list is not exhaustive, but a good starting point to build lower body strength. Proper form is always critical to any load bearing exercises.

Workout Form

I always stress the importance of form. Form relates to the body’s positioning and placement for the most efficient way to lift weights. So please read through my post on how to get proper form and why form is important. A critical part of form is the feet placement, so please take a look.

6 Basic Leg Workouts (Lower Body Workouts)

1. Deadlifts

Place the sandbag on the ground in front of you. Stand with your feet hip-width apart, hinge at the hips and grab the sandbag handles. Stand back up, keeping the sandbag close to your body. Aim for 3 sets of 10-12 reps.

2. Front squats

Hold the sandbag at chest height with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, then stand back up. Aim for 3 sets of 10-12 reps.

3. Back squats (over shoulder and over each shoulder)

Hold the sandbag at chest height with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, then stand back up. Aim for 3 sets of 10-12 reps.

4. Lunges

Hold the sandbag at chest height with both hands, then step forward into a lunge position. Lower your back knee towards the ground, then push back up and switch legs. Aim for 3 sets of 10-12 reps on each leg.

5. Step-Ups

You can do this with or without a sandbag.

Get a sturdy platform such as a bench or plyometric box. Step onto the platform with one foot, then bring your other foot up to stand on the platform. Step back down and switch legs. Aim for 3 sets of 10-12 reps on each leg. If using a sandbag, carry it behind the shoulder, or on either hand to the side. Be careful as the weight tends to shift your balance when trying to step up and down.

6. Sandbag Bear Hug Carry

Hold the sandbag in front of you with both hands, then walk forward while hugging the sandbag to your chest. Aim for a distance of 30-50 meters.

Stronger Legs for Stronger Body

As mentioned above, legs form a crucial part for overall fitness. Always start slow and gradually increase weight and/ or intensity. Listen to your body for pain or discomfort and get medical attention at the earliest.

Hope you found this useful. Check out my other posts as well.