Sandbag Carry
The Sandbag Carry primarily works the Rectus Femoris, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Erector Spinae, Vastus Lateralis and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a none compound exercise at intermediate difficulty.
The Sandbag Carry is a intermediate compound exercise, following a carry movement pattern. It primarily targets the Rectus Femoris, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Erector Spinae, Vastus Lateralis.
Walk while carrying a sandbag across your shoulders or in a front rack position.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Primary | Rectus Femoris, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Erector Spinae, Vastus Lateralis |
Muscles Worked
The Rectus Femoris, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, and Vastus Lateralis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Medius, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.