Sandbag Lunges
Sandbag lunges are the 6th workout station in every HYROX race. Athletes carry a sandbag on one shoulder and perform 100 metres of walking lunges. Open Men use a 20 kg sandbag and Open Women use 10 kg.
Definition
Sandbag lunges are the 6th workout station in every HYROX® race. After the sixth 1 km run, athletes pick up a sandbag, place it on one shoulder, and perform 100 metres of walking lunges. Each lunge must bring the back knee to the ground (or very close to it) for the rep to count. The sandbag must remain on the shoulder for the entire 100 m.
Open Men use a 20 kg sandbag and Open Women use a 10 kg sandbag. Despite the relatively light external load, 100 m of lunges on fatigued legs - after five prior stations and 6 km of running - makes this one of the most gruelling stations in the race. The combination of single-leg loading, balance demands, and accumulated fatigue results in severe quad burn and elevated heart rate.
Technique & Form
Pick up the sandbag from the ground with a hip hinge, clean it to your shoulder, and settle it securely. Choose whichever shoulder feels most stable - you can switch shoulders during the 100 m if needed.
Step forward into a lunge by planting the front foot flat and lowering the back knee toward the ground. The front shin should remain roughly vertical. Drive up through the front heel to stand, then step directly into the next lunge with the opposite leg. Maintain an upright torso throughout.
Breathing: Exhale on the upward drive of each rep. Inhale during the descent. Establish a steady rhythm.
Common mistakes:
- Letting the sandbag slip off the shoulder, which requires a stop to reposition and wastes time
- Taking short, choppy steps that increase the total rep count needed to cover 100 m
- Leaning excessively forward, which loads the lower back instead of the quads and glutes
- Failing to touch the back knee to (or near) the ground, risking a no-rep from a judge
Muscles Worked
Primary:
- Quadriceps
- Glutes (gluteus maximus and medius)
- Hamstrings
Secondary:
- Core (obliques, transverse abdominis - especially anti-rotation from the asymmetric sandbag load)
- Calves
- Hip flexors
- Erector spinae
- Trapezius (shoulder supporting the sandbag)
Competition Standards
| Division | Sandbag Weight | Distance |
|---|---|---|
| Open Men | 20 kg | 100 m |
| Open Women | 10 kg | 100 m |
| Pro Men | 30 kg | 100 m |
| Pro Women | 20 kg | 100 m |
Training Tips
Practise the full 100 m sandbag lunge at competition weight once per week. If 100 m is too demanding initially, break it into 4 x 25 m with 30-second rest and progressively reduce rest intervals.
For strength building, barbell walking lunges at 30-40 kg for 4 x 20 m develop the single-leg strength and stability needed. Dumbbell walking lunges are a more accessible alternative that also builds unilateral leg endurance.
Our athletes incorporate sandbag walking lunges into weekly brick sessions: run 1 km, then immediately perform 50 m of sandbag lunges. This conditions the body for the run-to-lunge transition experienced in competition.
Recommended weekly frequency: 1 full-distance sandbag lunge session, 1-2 lower-body strength sessions with lunging movements.
Exercise Alternatives
- Primary: Sandbag Walking Lunge
- Barbell Walking Lunge - allows heavier loading for strength development beyond competition weight
- Dumbbell Walking Lunge - accessible alternative with bilateral loading
HYROX® Race Impact
Station 6 appears deep in the race, after 6 km of running and five completed stations. The legs are heavily pre-fatigued, and the single-leg nature of lunges exposes any weakness in unilateral strength or balance. Based on our race data, this station produces some of the widest time variations between athletes - strong lungers can gain 60-90 seconds over competitors who need frequent standing breaks.
The sandbag's asymmetric load also introduces a core stability challenge that compounds over 100 m. Athletes who train with the sandbag on their shoulder - rather than substituting with barbells or dumbbells exclusively - develop better proprioception for race day.
A competitive Open Men's time is 3:00-4:30. Open Women should target 3:30-5:00.
FAQ
How heavy is the sandbag for HYROX® lunges? Open Men use a 20 kg sandbag and Open Women use a 10 kg sandbag. Pro Men use 30 kg and Pro Women use 20 kg.
Does the back knee have to touch the ground? The back knee must come to or very close to the ground on each rep. Judges will issue no-reps for lunges that lack sufficient depth. Practise touching lightly rather than slamming the knee down.
Can I switch the sandbag to the other shoulder during the station? Yes. You may switch shoulders at any point during the 100 m. Many athletes switch every 25-50 m to distribute the load and reduce neck and trap fatigue.
Build lunge endurance for race day with ROXBASE - our app programmes progressive sandbag walking lunge workouts, tracks your station splits, and helps you peak at the right time.
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