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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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