HYROX Sandbag Lunges: 5 Must Know Tips to be a Winner

A man in deep concentration as he performs sandbag lunges, demonstrating proper form and technique.

New to the world of HYROX or seasoned and looking to add an edge?

Enter HYROX Sandbag Lunges – Traditional lunges with the joy of a weighted bag on your shoulders.

Imagine gliding through the 100m lunge section unbroken!

With 20+ years of brutal lunge experience I’m here to guide you straight to the good stuff..

1. What are HYROX Sandbag Lunges

HYROX Sandbag Lunges are a functional exercise that’s part of the HYROX race. The exercise involves carrying a sandbag across your shoulders and lunging forward until your rear knee touches the ground. You then push off the ground and lunge forward with the other leg.

The exercise is designed to work your legs, core, and grip.

The Lunges are completed over a distance of 100m and are the 7th workstation in the HYROX race.

You’ll have already completed the following before you start the lunges;

1km run,

1000m Ski Erg,

1km run,

50m Sled Push,

1km run,

50m Sled Pull,

1km run,

80m Burpee Broad Jump,

1km run,

1000m Row,

1km run,

200m Kettlebells Farmers Carry and

1km run

Once the lunges are complete you’ll have the final 1km run and 75-100 Wall Balls left to finish the race.

The Sandbags weigh 10kg, 20kg or 30kg depending on your category and, unlike with the Farmers Carry, must not be put down at any point during the workstation. 

For all the movement standards and rules visit HYROX Rulebook 

HYROX Sandbag Lunges Weights

  • Singles: 10kg for Open Women, 20kg for Pro Women/Open Men and 30kg for Pro Men
  • Doubles: 10kg for Women, 20kg for Men and 20kg for Mixed partners
  • Relay: 10kg for Women, 20kg for Men 

Official Hyrox Sandbags

  • Available in 10kg, 20kg and 30kg
  • Dimensions: 625 x 220mm
  • Multi Handles

2. How to do HYROX Sandbag Lunges

To do HYROX Sandbag Lunges, you’ll need a sandbag that is approximately 10-30kg (20-40 pounds) heavy.

Begin by standing with your feet shoulder-width apart and the sandbag resting on your shoulders. Step forward with one leg and lower your hips until your rear knee touches the ground.

Push off the ground and lunge forward with the other leg. Continue lunging forward until you have completed 100 meters.

3. Tips for doing HYROX Sandbag Lunges

Flat Foot, Full Power: Make sure your whole foot, not just the toes, makes contact with the ground. This maximises force distribution and maintains balance.

Correct Footwear: Use trainers with a good level of stability that you can push through without losing balance.

Lean Slightly Forward: A slight forward lean can help maintain momentum and keep the focus on your quads, the muscle group you’re looking to engage most.

Core Engagement: Keep your core engaged to maintain balance and prevent energy-wasting wobbles or adjustments.

Breathing Pattern: Breathe evenly, inhale on the way down, exhale on the way up. A good breathing pattern can make a big difference in endurance and pace.

Pacing: Find a rhythm that allows you to maintain good form.

Gear and Accessories: You’ll want clothing with a good level of mobility, particularly your shorts at the bottom of the lunge, and moisture-wicking fabric.

4. Benefits of doing HYROX Sandbag Lunges

Two scientists working in a lab setting, with the text 'Physiological Benefits' prominently displayed. The image highlights the scientific analysis of the physiological advantages of performing a sandbag lunge
  • Stronger Back and Glutes: Carrying the sandbag on your shoulders makes your back and bottom muscles work harder. This helps you stand straighter and makes these muscles stronger, which is great for sports and daily tasks like lifting things.
  • Better Shoulder Strength: Holding the sandbag works your shoulder muscles, making them stronger and more stable. This is good for activities that use your shoulders a lot, like swimming or throwing.
  • Tougher Core Muscles: With the sandbag on your shoulders, your tummy muscles work harder to keep you balanced. This makes your core stronger, helping you with all sorts of movements.
  • Better Balance and Coordination: The sandbag makes you concentrate more on balancing, improving your body control and awareness.
  • More Calories Burned: Balancing the sandbag means you use more energy, which helps burn more calories. This is good if you want to get a lot out of your workout in less time.
  • Useful for Sports: The way you hold the sandbag is like positions in some sports. This helps you get better at those sports and builds strength for all sorts of activities.

5. Common Mistakes in HYROX Sandbag Lunges

Image of a person incorrectly performing a Hyrxo Sandbag Lunge, marked with a red cross to indicate common mistakes

Bad Grip on Sandbag: If you don’t have a secure grip on the sandbag you risk dropping it or have to fix your grip while lunging, which will slow you down.

Taking Steps That Are Too Big: When your steps are too long, you can lose your balance and put extra stress on your lower back.

Not Lunging Deep Enough: If you don’t go low enough in your lunge, you won’t work your muscles fully and you’ll have less control over the sandbag. This makes it harder to push up into the next lunge.

Forgetting to Tighten Your Core: If you don’t keep your core muscles tight, you’ll use up energy just trying to stay balanced, and you won’t perform as well.

Random Breathing: If you don’t breathe in a steady pattern, your muscles will tire out faster and you won’t have as much strength in each lunge.

Ignoring When You’re Tired: Pay attention to how tired you’re feeling and know when it’s time to take a quick pause between lunges to catch your breath.

Wrong Foot Placement: If you’re landing on just your toes or heels, you won’t be as stable and you won’t be able to push off as strongly for the next lunge.

Wrapping Up

Sandbag Lunges might not win you the HYROX race, but they can lose it for you if you’re not prepared.

So, get lunging, perfect that form, and show those sandbags who’s boss. You’ve got this!

Now, go practice the tips, perfect your form, and lunge your way to elite finishing times!

And if you’re new to HYROX try our 6 Week HYROX Training Plan for Beginners to get you started.


What muscles do sandbag lunges work?
Sandbag lunges primarily target your quads, glutes, hamstrings, and core—your all-in-one ticket to Leg Town.

Can a beginner do HYROX?
While HYROX is open to all fitness levels, complete beginners should consult a healthcare professional and undergo some basic training to prepare for the event’s high-intensity challenges.

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