HYROX station guides: Sandbag lunges

You’ve made it to station seven. The Sandbag Lunges mark the beginning of the end – just one more run and one final station to go. But there’s a catch: your legs are screaming, your lungs are burning, and that sandbag doesn’t care. This is where grit, pacing, and sharp mechanics come together to keep you moving forward – literally.

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Why Sandbag Lunges make you a better athlete

Sandbag Lunges don’t just test your legs – they challenge your will. They’re one of the most functionally demanding stations in HYROX, calling for strength, balance, posture, and guts. Whether you’re pushing for a PB or just trying to finish strong, this station exposes any weakness and rewards good movement patterns.

• Strengthens glutes, quads, and hamstrings

• Builds core stability and postural control

• Reinforces movement mechanics under fatigue

• Trains coordination and breathing while moving under load

HYROX Sandbag Lunges distance and weight

At this stage in the race, every step matters. The Sandbag Lunge station is all about steady forward progress over a 100m track, while managing fatigue and maintaining perfect form. Training with race weights ahead of time can help you plan pacing and practice with intention.

• Women Open: 10kg (white marking)

• Women Pro and Men Open: 20kg (grey marking)

• Men Pro: 30kg (black marking)

Official HYROX Sandbag Lunges rules

Keeping your form tight isn’t just about efficiency – it’s about staying penalty-free. These movement standards are strictly judged on race day, and slipping on technique could cost you precious time. Make them part of your training now.

• The Sandbag Lunge begins and ends with the removal/return of the sandbag from the marked area next to the start/ finish line.

• The racer must lift up the sandbag without assistance and place it across both shoulders. It must remain on both shoulders at all times throughout the station, including in the turn zones.

• The racer starts by standing tall with both feet behind the line before beginning their first lunge across the start line.

• During each lunge, the trailing knee must clearly touch the ground.

• Each repetition ends with the racer standing tall, knees and hips fully extended.

• Lunges must be alternating i.e. alternating knees touching the ground.

• The racer can either lunge continuously or stop between each lunge with both feet parallel on the ground.

• It is not permitted to take any steps or shuffles between repetitions.

• The racer cannot drop the sandbag between reps. Doing so will incur a time penalty. Repeat offences could result in disqualification.

• It is required that the racer’s front foot must completely cross the white line at the end of each lane, and the finish line.

• The racer does not need to lunge around the turning points at the end of each lane. However, they are required to restart each working section with two feet behind the white line and by lunging across it.

• The station is complete once the racer’s leading foot completely crosses the finish line. They must then return the sandbag to the correct marked area.

Penalties: Time penalties apply for incorrect lunge form, returning the sandbag to the wrong area, using the wrong weight.

How to nail your Sandbag Lunge form

Even under fatigue, clean form pays off. Dial in your mechanics so that every step is powerful, stable, and penalty-proof. The sandbag will shift and challenge your balance, but maintaining composure is key.

Setup:

• Position sandbag high across shoulders and traps

• Engage core, chest up, eyes forward

• Feet hip-width apart, with shoulders stacked over hips

Movement:

• Step forward and lower under control

• Back knee should gently touch the floor, front knee stacked over ankle

• Slight forward lean engages the glutes more effectively

• Push through front foot to return to standing

• Avoid wobbling or rushing – steady reps win

Best exercises to improve Sandbag Lunges performance

Crush the lunge station by building strength, control, and unilateral coordination in training. These exercises target the key muscle groups and movement patterns used in loaded lunges – helping you go farther, faster.

• Barbell front or back rack walking lunges

• Bulgarian split squats

• Step-ups with knee drive

• Glute bridges and Romanian deadlifts for posterior chain

Pacing tips for the HYROX Sandbag Lunges

This is a station where pacing can make or break your run. Going too fast can tank your legs before the finish, while going too slow adds minutes to your time. The goal is to move efficiently, breathe rhythmically, and stay mentally locked in.

• Step through if you have the gas

• Pause briefly at the top if conserving energy

• Control your breathing and avoid holding your breath

• Don’t look down – stay focused on the next marker

Common Sandbag Lunges mistakes to avoid

Sandbag Lunges look simple – but poor habits, bad pacing, or fatigue can turn this station into a grind. Avoid these pitfalls to keep your momentum and stay clean on the leaderboard.

• Letting the bag slip too low on your back

• Rushing reps without full extension at the top

• Short or unbalanced steps that disrupt rhythm

• Pausing mid-step and losing balance

How to work Sandbag Lunges into your training

Building lunge capacity takes more than just reps. The goal is to recreate the fatigue, load, and mental grind of race day – so your technique holds under pressure. Mix in these training approaches to build bulletproof legs and lunges.

• Alternate between distance-based and rep-based sets

• Incorporate into EMOMs or AMRAPs for race-simulation fatigue

• Pair with running or rowing for added conditioning stress

Get race-day ready: Sandbag Lunges workout

This lunge-focused circuit builds capacity and composure under fatigue.

3 rounds:

• 20m walking lunges with sandbag

• 12 dumbbell step-ups (6 each leg)

• 30s rest

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

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