But how do you know which squat belt is best for you? What size squat belt should you buy for your waist size? What material is best for your particular needs?

I will help answer these questions and list some of the different types of weight lifting belts available on the market today. In this way, you can compare features for each and decide for yourself, which is the best squat belt for your specific training needs.

Choosing the Right Squat Belt by Functionality

Sometimes squat belts are also referred to as weightlifting belts or training belts. However, if you are looking for squat belts specifically designed to perform belt squats or even dips, no worries. 

I have included squat belts used for belt squats and training belts for weightlifting and powerlifting exercises that help support your lower back—that way; all bases are covered.

Choose your belt type or keep reading:

Let’s take a closer look at each belt type and find some belts I would recommend for each.

My Top 3 Picks for Best Belt Squat Belts

The belt squat belt is specifically designed to perform belt squats and dips. It includes an additional strap or chain you can use to secure weights to add resistance when performing squats or even dip or pull-up exercises.

Due to the high versatility of these belts, they may also be referenced by the following names:

• Dip belt
• Pull-up belt
• Squat belt
• Belt squat belt
• Sled belt

However, unlike weightlifting belts, this belt is not meant to support your back. It is designed to take the pressure off your spine by putting the weight load below the waist and onto your hips.

These belts are a great alternative to performing barbell squats as it takes the load off your back (especially beneficial if you have back problems). Plus, it makes an excellent belt for also adding resistance to your dip exercises or even pull-ups.

• Check out the video demo below by Ironbull Strength to see what I mean.

Without further ado, here are my top belt squat belts that I highly recommend.

1. Ironbull Strength Squat Belt + Training Belt Combo 2in1

Best Squat Belt & Training Belt for back support 2in1 Combo!

Ironbull Strength makes an excellent quality squat belt for a bargain price.

What differentiates this belt from other belt squat belts is that you can also use it as a training belt for back support. Simply remove the strap and use it as a weight-lifting belt.

I like the nylon strap over the typical chain as it is much quieter and easier to transport. Nonetheless, you could at some point change the strap with a different size strap or even a chain. You would simply remove the existing strap from the carabiners and replace it with a new strap or chain of your preference (chains can be purchased at your local hardware store).

This belt is made from heavy-duty nylon and will safely hold up to 270lbs.

Check out the following demo to see this belt in action!

I chose this belt due to its dual functionality and flexibility.

It is important to note: Should you decide to go with Ironbull Strength and are not happy with the belt size; they display “Free Exchanges & Easy Returns” on their homepage.

2. Dark Iron Fitness Dip & Squat Belt

Best Leather Squat Belt – Fits all sizes!

The Dark Iron Fitness squat belt is made of premium reinforced 100% genuine real leather and will support up to 270 lbs.

It is a one size fits all with a heavy-duty buckle and adjustable straps, ensuring it will never slip or fall off while performing squats, dips, or pullups.

I chose this belt because of the high-quality leather and fair pricing.

Note: The 40” strap may be too long for some users, and it will not fit into standard 1” plates (no problem with 2” Olympic plates, dumbbells, or kettlebells). You could buy a chain to fit 1” plates if necessary.

3. DMoose Fitness Squat Belt with Chain

Best Belt Squat Belt with Chain.

If you prefer a chain over a nylon strap, the DMoose Fitness dip and squat belt is a perfect choice.

The 36” long steel chain attaches to 2 D-rings with carabiners to support up to 225 lbs of weight. This chain will fit all Olympic plates or even your 1” standard weight plates, which is useful if you already own standard plates.

Note: While still enough for most users, this belt has a weight capacity of only 225 lbs compared to the 270 lbs for the previous belts.

Benefits of Using a Squat Belt for Belt Squats

• Full benefits of a squat without back compression
• Build bigger, stronger legs & glutes
• Compact & portable
• It can be used at home or gym
• No need for a squat machine or barbell
• Bypasses weight load on your spine
• Help prevent back injuries
• Used with weight plates or kettlebells
• Also, use on a belt squat machine

Belt Squat Machine – 1000lb Capacity

Here is a “Belt Squat Machine” I found at Titan Fitness that you might use in your home gym:

My Top 3 Picks for Best Training Belts

The training belt, designed for lower back support, is wide in the back and narrower in front to allow for more flexibility across your abdominal area. These belts are ideal for all-around weightlifting exercises and offer great back support for CrossFit, Olympic style training, and Bodybuilding.

Some exercises you might perform with these belts include squats, heavy overhead presses or bench presses, and especially deadlifts.

Here are my top picks for best weight training belts.

1. Ironbull Strength 6” Leather Weightlifting Belt

Best leather training belt for long-lasting support.

The leather training belt is much firmer and more reliable, and longer-lasting than your typical nylon belt. This belt provides better support for your lower back when lifting heavy but does not offer the overall flexibility of a nylon belt.

Nevertheless, the Ironbull 6” wide suede leather belt provides you with optimal back coverage and support. Plus, the tapered front offers maximum comfort and flexibility for doing squats, deadlifts, overhead presses, and heavy bench presses.

2. Rogue USA Nylon Training Belt

Best nylon training belts for flexibility, support, and comfort.

I chose the Rogue nylon training belt not only for its quality and reputation but also for flexibility and pliability when training.

These are the ideal belts for CrossFit, Olympic style training, and bodybuilding. They will not restrict your movement when training and are much more comfortable around your waist than leather belts.

Note: If you are into heavy-duty lifting such as deadlifts or squats, then a leather belt would be more beneficial as it provides more firmness and support.

Rogue has a LIVE CHAT on their website for any questions you may have. I personally asked about what to do if my waist size is on the cusp of two belt sizes; they recommended sizing down in this case.

3. Element 26 Self-Locking Weight Lifting Belt

Best self-locking Squat Belt.

Another extremely flexible and comfortable belt to use for all your weightlifting needs is the Element 26.

The feature that makes this belt so unique is its self-locking mechanism. This makes it super easy and fast to adjust the tightness between exercises, giving you more time to prepare for your next set.

Just in case you’re wondering, this belt is fully approved for use in Olympic lifting and functional fitness competitions.

Element 26 stands by its product and has a 100% lifetime warranty with free replacement.

My Top 3 Powerlifting Belts (Prong & Lever Belts)

The powerlifting belt is thick and wide around the entire core area. It provides added support on the lower back and abdominals making it ideal for super heavy weightlifting such as one rep max or low rep squats and deadlifts.

Here are my 4 best powerlifting belts that I highly recommend.

1. Rogue 4” Ohio Lifting Belt (Single Prong)

Best 1 prong Powerlifting belt.

The Rogue Ohio single prong lifting belt is perfect for powerlifting but still suitable for your all-around weightlifting needs. I have owned a single prong leather lifting belt for over 30 years and have never had any problems.

This belt is 4” in width from front to back, with a small taper for a better grip when tightening. Moreover, the 10mm thick leather is firm enough for your heavy-duty one-rep max lifting, but still pliable enough (especially after break-in) to use for your other weightlifting needs.

The 4” wide leather across its length ensures your entire core is evenly stabilized for extra power and strength.

I appreciate that Rogue offers overlapping sizes to give you more flexibility when choosing your waist size. And Rogue Fitness also has a LIVE CHAT (which I have personally used) to answer any questions you may have.

2. Rogue 3” Ohio Powerlifting Belt (Double Prong)

Best 2 prong Powerlifting belt.

The Rogue 3” double prong may be more suitable for most users as it provides more peace of mind, improved flexibility, and a freer range of motion.

The 10mm thick leather will provide optimal support for all your heavy lifting needs, but this 3” wide belt can give you more workout options and benefits a 4” may not offer. Here are some of those benefits:

• More flexibility & range of motion
• Less likely to dig into your ribs or hips
• A better fit for most women and smaller individuals
• More comfortable bench press without hindering the arch
• Less pinching or friction with deadlifts or Olympic lifts

I like to reiterate that Rogue Fitness has a LIVE CHAT feature on their website to answer any questions you may have.

3. Ironbull 13mm Powerlifting Lever Belt

Best lever squat belt for Powerlifting.

The 13mm Ironbull Powerlifting Lever Belt is designed for maximum support during extra heavy lifting – such as one rep max or low rep lifting.

• No other belt will lock as quickly and as tightly as the lever belt.

The lever belt will allow you to tighten up to 3” more than your typical prong belts. This is especially important for protecting your back and increasing entra-abdominal pressure so you can lift heavier.

Different Types of Squat Belt Designs to Consider

Belt squat belts and training belts come in various fabrics and with multiple tightening and locking mechanisms. These unique features may be important to you when considering a new workout belt. I have therefore listed some options to be aware of before making your final purchase.

Belt Material

Leather is my preference for powerlifting and training belts. I own one that has lasted me over 30 years and without any problems. If anything, it is better now than it ever was. Though a bit more expensive, leather training belts are very reliable and will last a long time. It does take some time to break them in. But after that, they are truly the most reliable and offer the most support.

Nylon belts, on the other hand, are much more pliable and flexible from the start. Though I do not prefer the nylon over the leather when it comes to heavy weight training or powerlifting, I do recommend them as squat belts for belt squats, light to moderately heavy weightlifting, weighted dips and pullups, CrossFit, and Olympic style training for back support.

Plus nylon belt squat belts are much more comfortable than leather when hanging weights off your hips.

Belt Width

For belt squat belts, width is not much of an issue unless you are lifting super heavy. In which case, I would recommend a width of 4” or more.

As for lower back support, training belts are mostly between 4” and 6” in width on the backside and taper to the front. The taper provides for more flexibility when training.

The powerlifting belts are typically 4” wide but are commonly between 10mm and 13mm thick. These belts maintain the same width (no taper), and the added thickness makes them very firm for complete all-around core support. These belts are mostly used for heavy-duty one rep max lifting.

A 6” wide belt may offer more back support than a 4” belt. However, depending on your body type, a wider belt may not fit as comfortably on shorter or smaller individuals.

Locking Mechanism

Prong Buckle: Prong buckles may be old school but are very reliable, offer a secure hold, and long-lasting. They have limited adjustment positions compared to velcro and come with a single prong or double prong.

A double prong may give you a better sense of security, but my single prong has never failed me in over 30 years of use.

Velcro: Though velcro belts are very inexpensive and offer unlimited adjustments within each size range, it also may wear out and lose their grip strength over time. For this reason, I would suggest prong buckles over velcro for heavy-duty weightlifting – it’s worth the extra coin.

Lever: The powerlifting belts with lever can create an extremely tight fit quickly and easily. However, they are not ideal if you need to adjust belt tightness between sets (which is rare).

FAQ for New Lifting Belt Owners & Buyers

How do I properly measure my waist size for squat belts?

With a measuring tape, measure around your waist about 4 inches above your pant line. Pull tight. This is the measurement you should base your selection on. Do not use your pant size.

How thick should a training belt be?

Training belts come in various sizes ranging from 6mm to over 13mm in thickness. The thinner belts are more pliable and thus more comfortable to wear. In contrast, the thicker belts are firmer but less flexible.

A thicker belt is not necessarily better than a thinner one. It is more of a personal preference. I would personally suggest starting with a belt 10mm or less. They are faster to break in and more comfortable to wear.

Are squat belts with a chain better than a nylon strap?

I have not seen any evidence showing that a chain will hold any more weight than a nylon strap when it comes to strength. That said, you can easily fit a chain through the hole of a 1” standard weight plate. However, nylon straps are much less noisy and lighter to transport.

How do I break in my new leather weightlifting belt?

New leather belts tend to be stiff and somewhat uncomfortable until broken in. A great way to break in your new lifting belt is to roll it any chance you get (roll it tightly together and then roll it back and forth on a hard surface and put your weight into it while doing so).

Also, the more you wear your leather belt, the more it will conform to your body over time.

More Recommendations for Choosing the Right Belt

If you’re still uncertain which belt is best for your specific needs, here are some scenarios to help make your decision easier.

Pick the scenario that best fits your needs.

1. I need a belt for belt squats where I can add weights to the belt and avoid putting stress on my back and spine. Besides belt squats, you can also use them for weighted dips, pull-ups, and sled pulls; or even connect them to a cable pulley machine or belt squat machine.

• Ironbull Strength 2in1
• Dark Iron Fitness with nylon strap
• DMoose with chain

2. I’m looking for a belt to give me lower back support for working out with weights at the gym (for most any lifting exercises, squats, deadlifts, presses, cleans, and more).

• 6” Ironbull Strength Suede Leather
• Rogue USA Nylon Belt
• Element 26 Nylong

3. I would like a belt that is more flexible around the waist, provides core support and is still comfortable to wear for CrossFit, Olympic style training, or other high movement workouts.

• Rogue USA Nylon Belt
• Element 26 Nylong

4. I need a belt to give me maximum support for heavy-duty lifting or one-rep powerlifting.

• Rogue 3” Ohio Double Prong – 10mm
• Rogue 4” Ohio Single Prong – 10mm
• Ironbull 4” Single Prong – 10mm
• Ironbull 4” Lever Belt – 13mm

5. I’m looking for a belt I can use for both belt squats and lower back support when lifting weights at the gym.

• Ironbull Strength 2in1 Squat Belt & Training Belt Combo

You may also enjoy reading:

• 5 Best Weighted Belts for Running, Walking & Cardio Exercise
• 5 Best Running Belts For iPhone Users Review
• How to do Squats Properly for Bigger Glutes [Top 8 Bum Activation Tips]
• 8 Best Workout Sandbags for Training & Fitness Review
• Running In The Rain Tips To Stay Safe & Not Get Sick

The post Choosing The Best Belt Squat Belts & Training Belts for Lifting appeared first on Fitness Mastered.

Plus, the more weight you add to the barbell, the more discomfort you may experience. Ultimately, the added wrist strain will prevent you from lifting heavier weights and diminish your progress going forward.

I, for one, love performing reverse-grip barbell presses on an incline to target my front delts. It gives me that excruciating burn and pumps I look for and appreciate. And as we all know, this is what grows muscle tissue.

I thought about what I could do to correct my grip’s angle to make it more ergonomic and less painful to my wrists. Maybe I could stuff something into my gloves? Or perhaps wrap something around the barbell to create that extra cushion between my hand and the bar?

How I Fixed My Reverse-Grip Barbell Press Wrist Discomfort

Surprisingly and as if meant to be, I stumbled upon a pair of grips on Amazon while shopping for other products. I know what your thinking – it sounds awfully coincidental and convenient. But I promise you, it never crossed my mind to use a thick grip for this issue.

So yes, I was amazed and thrilled to find these grips. So rather than making my own gadget, I decided to drop some coin and test whether a thick grip would help.

Improve Your Reverse-Grip Barbell Press with Thick Grips

There are many barbell grips on the market today, but since I already had a pair of my own, I thought I’d give them a try first.

I planned to position the thick grips on the barbell to use half of the grip under the outside of my palm (or pinky side). I figured this would create a better angle and result in less strain on my wrists.

With that in mind, I decided to head to the gym the very next day give it a try.

So here is what I found:

Firstly, I was concerned whether these grips would be dense enough to support a tight grip and heavier weights. And my second was if the thickness would compromise my grip.

The grips I own are very dense and pretty solid. The thickness of these grips also looked promising. My thick grips measure 2” wide, with the outside edge being ⅜” thick. That ⅜” is what will slightly drop my wrist position and hopefully be enough to help my wrists feel better.

And so I decided to put them to the test. Here are the three exercises I used them for and my results.

Three Reverse-Grip Exercises Tested

Reverse-Grip Shoulder Press: So I decided to use them first on the smith machine for reverse-grip shoulder presses with an incline bench.

Attaching my grips to the barbell was relatively easy and took no more than a second each. I then positioned the grip halfway across the outside of my palm and the other side onto the barbell – giving me extra padding on the pinky side of my palm.

I honestly can’t tell you how incredibly comfortable these were on my hands and wrists. Finally, I was able to focus entirely on my workout routine without being distracted by my wrist discomfort.

Furthermore, without any wrist discomfort, I was also able to add much more weight than before.

Now that in itself is a game-changer!

Reverse-Grip Barbell Bench Presses:

I thought I’d give these a try with a free weight barbell rather than the smith machine. In this way, I could better gauge how secure my grip would be using the thick grips.

Again, I was pleasantly surprised by how well I could grip the bar and that it took no extra effort to secure my grip.

The change in wrist position once again made it possible for me to add extra weight to my bench press. Something I was unable to do before due to the unnatural angle and pressure on my wrists.

Again, I was pleasantly surprised by how well I could grip the bar and that it took no extra effort to secure my grip.

The change in wrist position once again made it possible for me to add extra weight to my bench press. Something I was unable to do before due to the unnatural angle and pressure on my wrists.

Reverse-Grip Triceps Cable Extensions: Another favorite of mine is reverse-grip extensions using a cable machine. However, once you start adding some heavier weights, it starts to really dig into your wrists.

I first tried my thick grips on a padded short-bar. The padding, however, added too much thickness to the bar. Which, in turn, made it difficult to grip.

Unfortunately, I do not have non-padded short bars at our gym, so I reverted to a long cable pulldown bar instead.

And as I expected, it worked perfectly! Of course, if you have access to an EZ-bar, that would be the way to go. Then you wouldn’t need the grips altogether.

Here is How My Reverse Grip Presses have Improved

• Less wrist strain and wrist discomfort
• I can concentrate more on my workout and less on my wrists
• Able to add significantly more weight to my reverse grip presses
• Have become stronger as a result

All-in-all, this one change has helped increase my performance dramatically. I have never before felt so good doing reverse grip barbell presses.

I can feel myself getting stronger while lifting heavier weights than before, and I know this will help activate more muscle fibers and spur new growth.

My Recommendation

If you already own a pair of fat grips, then, by all means, give them a run and see how they work for you. Otherwise, here are few thick barbell grips I would recommend that will not break the bank:

A Better Way to do Reverse-Grip Barbell Presses

All in all, using the barbell grips turned out to be a far better way to do reverse-grip barbell press. They even performed well with reverse-grip tricep extensions on a cable machine.

The improved ergonomics these grips provide make any reverse-grip exercise using a barbell feel much more natural by providing more surface area where it matters.

I would highly recommend these to anyone wanting to add more weight to your reverse grip exercise while also taking away the wrist discomfort.

You can use these grips on any Olympic size barbell, including dumbbells, to improve your grip, take the pressure off your palms, and reduce the strain on your wrists.

• How Much Do Barbells Weigh? (10 Bars Compared)
• 6 Best 1 Inch Thick Yoga Mat Reviews [Extra Thick Padding]
• 5 Best Kettlebell Wrist Guards Review & Comparison Guide
• 6 Best Portable Pull Up Bars with Multi-Grips for Home Doorways
• 6 Best Forearm Workout Tools & Exercisers Review

The post Reverse-Grip Barbell Press without Wrist Strain for Better Results appeared first on Fitness Mastered.

You can quickly unfold the dip bars when ready to use and conveniently fold them away again when finished.

Make sure to compare all the different types of dip bars available in this review so you can ultimately find the right one for your home setup.

2 Types of Wall Mount Dip Stations You Will Find

In this review, you will find two types of wall-mountable dip stations.

Fold Away Dip Station: These dip stations permanently mount to the wall but can be folded flat against the wall in seconds. The ability to fold them helps free up workout and walking space in your room when not in use.

Multifunctional Wall Mounted Dip Station: These are unique dip stations in that you can use them for dip exercises and pull-ups, leg raises, and a multitude of other exercises.

What also makes these different is that even though they are wall-mounted, they will not fold away. However, to free up space, you can remove it from the wall altogether in just a matter of seconds.

I have included a video of the OneTwoFit multifunctional dip station below so you can see exactly how it works.

So without further ado, let’s get started.

Our Top 5 Best Wall Mounted Dip Station Bars that are Foldable

1. Fringe Sport Foldable Dip Station

Best Choice All Around!

There are three features I especially appreciate with the Fringe Sport wall-mount dip station.

Variable Width Bars: The first is the tapered dip bars, making it possible to perform dips with a narrow grip or wide grip.

Fat Grip Bars: Secondly, the wide 2” bars are a significant benefit. They are much more comfortable on your hands and palms and provide a very comfortable and secure grip. The only drawback for some is that the handles are not padded – but a pair of workout gloves can fix that.

Fold Up or Down: The third notable feature is that the bars can be folded either up or down against the wall – giving you more flexibility to save workout space.

2. OneTwoFit Multifunctional Wall Mount Dips Station 

Best multi-function wall mount dip station.

The OneTwoFit wall-mounted dip station does not fold away, but you can instantly remove it from the wall and store it out of the way nonetheless. Otherwise, you could also just hang it up higher in the pull-up position to get it more out of the way.

Considering all the workout options, this dip station offers, I believe it is well worth the extra effort. And therefore, I have decided to add it to my list.

Check out this short video to see what exactly you are getting and the many workout possibilities it offers besides dips, leg raises, and pull-ups.

3. Valor Fitness DP-2 

The Valor Fitness DP-2 folding wall mount dip station though heavy-duty is still compact enough to fit in any home gym without sacrificing valuable space.

This dip bar folds downward to free up space when not in use. It has thick matte black textured bars for a more comfortable and enhanced grip that will last for many years.

I like the tapered bar handles that start at 25” wide and end at 17”. This functionality provides you with various grip positions to target your muscles differently each time.

4. TDS Wall Mount Folding Dip Station

The TDS wall mount folding dip station is very sturdy, and the handles will fold upward to preserve space when not in use.

The TDS dip station is built to last and will support up to 500 pounds. The 6” long handles are 1.25” wide with rubber grips providing a secure and comfortable grip.

5. Barbarian Line Wall-Mount Fold-away Dip Bars 

Like the Fringe Sport foldable dip bar, the Barbarian Line bar is also designed with tapered handles. So you can position your grip from a wide 28” down to a smaller 18” apart.

This dip station folds down when not in use and is strong enough to support a load of up to 770 lbs (with proper mounting, of course).

I have found this fold away dip station difficult to find online. Due to the Barbarian Line using the metric system for measurements, I would assume they are more popular outside the US. Although, if you’re lucky, you can sometimes find them available on Amazon.

What To Look For When Buying a Foldable Wall-mounted Dip Station

Here are some great tips I thought I’d share with you to make your first-time purchase smooth and without incident. There’s nothing worse than ordering a product you have to return. I’ve been there and done that – many times.

Wall Mounting Options

Before making your final purchase, always be sure that your model is compatible with your wall mounting setup. In other words, find exactly where you will be mounting your new dip station and whether or not it will fit securely for your wall type.

Bar Width

There are two reasons you may want to check the bar width. One is to ensure the bar is wide enough for your size. And the second is if you are looking for a bar with variable width options, you will want to look at the v-shaped or tapered dip bars.

Grip Thickness

For one, I prefer at least a 1.75” to 2” grip to feel comfortable performing dips. Personally, I have a more secure grip with the 2” and less discomfort on my palms – especially when adding weights with a dip belt.

Weight Capacity

If you weigh 200 lbs or more and plan on using additional weights with a dip belt, I would suggest you look at the maximum weight capacity for the product you are interested in buying.

Fold Away Dip Station Wall Mounting Tips

First and foremost, always read the included safety tips and instruction manual before installing your new dip station. The manufacturer should always include mounting brackets with your purchase.

Never mount your dip station directly to drywall – even if you’re screwing the mounting brackets into studs behind the drywall. A far better option is to secure lumber or plywood backing on the wall by screwing it into the studs behind the drywall.

Then use the mounting hardware included with your dip bar and screw it directly to the wood. The fold-away dip stations may need at least 1.25” to 2” thick plywood for a secure mount.

Fringe Sport even suggests the following tips for mounting:

• First anchor two 2×6” or 2×8” spanning across 2-3 studs with lag bolts.
• Then attach your dip bar mounting bracket to the spanning.

This type of mounting provides a more secure hold and prevents damage to drywalls.

In some cases, it might be better to attach your mounting brackets or fold-away dip station to the wood before securing it to the wall.

Alternatives to Wall-Mounted Dip Stations

If a wall-mounted dip station is not for you, here are some alternatives that may interest you:

More Wall-mounted & Space Saving Exercise Equipment

Looking for more wall-mountable and space-saving exercise equipment? Then you may also be interested in reading the following reviews:

• Top 20 Small Exercise Equipment & Cardio Machines for Home & Travel
• 5 Best Wall-mounted Cable Machines
• Reverse-Grip Barbell Press without Wrist Strain for Better Results
• 6 Best Collapsible Ellipticals
• Our 6 Best Heavy Duty Resistance Bands
• 6 Best Portable Pull-up Bars
• Our 6 Best Collapsible Treadmills

The post 5 Best Wall Mounted Dip Station Bars That Fold Away appeared first on Fitness Mastered.

Our list starts with the smallest and most compact workout equipment that you can easily pack into a gym bag or luggage when traveling. Followed by very portable exercise equipment and small cardio machines you can easily fit into any small home or apartment.

And finally, we will finish with more compact workout equipment that directly targets specific muscle groups.

So without further ado, let’s get started.

Small Exercise Equipment for Home & Travel [Top 20 Gift Ideas]

Here are my top 20 choices for the most compact and portable exercise equipment available online. All of the following exercise equipment includes my top pick, plus a link to more selections from my product reviews.

With that said, let’s start with our first category.

Small Exercise Equipment You Can Fit in a Bag

1. Power Bands

A bit more heavy-duty than the tube resistance bands are the power bands. You can use them as pull-up assist bands, but they are also ideal for a full-body workout.

You can use these bands for many exercises on their own. But when adding accessories such as handles, anchors, or even a bar, you can perform an endless array of exercise routines.

My personal favorites are the Clench Fitness power bands with handles (see image).

You can find more heavy band options here.

2. Tube Resistance Bands

When it comes to small exercise equipment for travel, nothing beats tube resistance bands. This extremely lightweight and compact set of bands are my favorite workout companion when on the go. But they are ideal for home use as well.

Here, the set you see is 100 lbs of resistance and includes 5 bands, 2 handles, 2 ankle straps, 1 door anchor, and a small carry bag. Thus, providing for a full upper and lower body workout anywhere.

I especially like the added door anchor, which can be attached to any door at home or hotel room—thus adding many more workout options to your exercise routine.

For more selections, see my review on the 6 best resistance bands with door anchors.

3. Suspension Training Straps

Suspension training straps are also very compact and lightweight. They are also very easily stored in a bag and ready to take on the go. You can attach them to just about anything for full-body resistance training or cardio workouts.

The difference between these and the resistance bands above is how you use these bands.

As opposed to resistance bands where you use band resistance, you use these straps to suspend your body in many different positions and use your body weight as resistance.

Find out more about suspension training straps and my top 6 choices.

Small Exercise Equipment That Will Fit in Your Luggage

4. Resistance Band Bar

With resistance band bars, you can attach either tube resistance bands or power bands to a bar to mimic using a weighted barbell or cable pulley machine.

Great for performing exercises such as bicep curls, shoulder presses, triceps extensions, or even squats and deadlifts.

To see these bars in action, check out my resistance band bars review.

5. Water Filled Dumbbells

When it comes to portability, the water-filled dumbbells are by far the most compact option if you’re into weight training on the go.

When not filled with water, these dumbbells are incredibly lightweight and will easily store in your luggage or handbag.

At your destination, simply fill them with water, and you’re ready for a full-body workout just as you would with traditional dumbbells.

For more options, see all 4 water-filled dumbbells in my review.

Small Exercise Equipment that is Weight Adjustable

6. Workout Sandbags

These exercise sandbags are very compact and use sandbags as weights. The weight can be adjustable and range from only a few pounds to over 100 lbs. You can use these bags outdoors, but they are also ideal for indoors since the soft weighted fillers are easy on floors.

Exercise sandbags are great for functional training and resistance training to gain strength and tone muscles.

Watch the following WOD and see just how great these workout sandbags can be at getting you shredded in no time.

To learn more read my review on workout sandbags.

7. Adjustable Kettlebell

I’d have to say the adjustable kettlebells are my favorite after workout sandbags when it comes to weights. Seeing that you can adjust one kettlebell to replace 4 to 5 kettlebells is not only a huge space saver but also far less expensive.

I love using kettlebells at home to perform overhead presses, squats, and one-legged deadlifts.

You can find adjustable kettlebells ranging from 10-40lbs or even 70lbs in my review.

You may also be interested in soft kettlebells as they are safer around kids and quiet on floors.

8. Adjustable Dumbbells

If you like using dumbbells, like the adjustable kettlebells, these adjustable dumbbells will save you a lot of space. Most of these are relatively quick to adjust once you get the hang of it.

Do note that adjustable dumbbells are a bit awkward at first and take some getting used to as they are larger than your traditional dumbbells.

Other than that, they are excellent for replacing multiple dumbbells that could cost you quite a bit of coin.

Small Cardio Machines & Foldable Exercise Equipment

9. Foldable Exercise Bikes for Small Spaces

Indoor exercise bikes are relatively small, to begin with, but a folding exercise bike is a bonus and will take up even less space when not in use.

Exercise bikes are great cardio machines for shedding pounds and are also low impact and easy on your knees.

The Sunny Health & Fitness SF-B2721 is highly adjustable, and is a very compact and portable indoor bike.

If you’d like to see my 8 favorite folding exercise bikes go here.

10. Collapsible Space Saving & Under-Desk Treadmills

If you thought all treadmills were big and bulky space hogs, think again.

I have found 3 types of treadmills that are very compact and will either fold upright, collapse flat and slide under a bed or even small enough to be used under a desk while working.

The WalkingPad R1 Pro actually folds in half. But I only recommend this model if you weigh under 200 lbs.

Check out all 6 compact treadmills in my review.

11. Compact Rowing Machine

Rowing machines can take up quite a bit of floor space. But I have found rowers that will take up very little space while in use or will at least fold up when done.

Check out the different types of rowers available in my review and decide for yourself which machine is small enough for your home or apartment.

See all 7 compact rowing machine reviews here.

12. Compact Elliptical Machine

Elliptical machines are typically quite large and heavy cardio machines. But I was able to find a handful of compact ellipticals that are lightweight and only have about a 2×3” footprint.

Ellipticals are extremely low impact cardio machines. So if your interested in a machine that is easy on your knees and ankles and small enough to fit into your apartment, then I highly suggest looking into these machines.

The Sunny Health & Fitness SF-E905 (see image) is the most affordable and smallest elliptical machine in my review.

Compare all 6 compact elliptical machines here.

13. Vertical Climber Machine

The vertical climber is highly effective at burning high amounts of calories in a short amount of time.

On average, these small exercise machines only weigh about 40 pounds and use as little as 4×4 feet of floor space when in use and some as little as 2×3 feet. But when not being used can even be folded up to half that space.

One of my favorites and most popular machines is the all-new MaxiClimber XL-2000 with hydraulic resistance (see image).

Read my reviews on all 7 vertical climbers here.

14. Collapsible Weight Bench

A great addition to your adjustable dumbbells is a collapsible bench. Your typical weight bench will tape up 2×5 feet of floor space. But I have found workout benches that can be folded together to half that size and easily stored under a bed or in a closet.

The Soges workout bench is the smallest foldable bench I could find – but I have more choices to pick from in my review.

See all 8 collapsilbe workout benches here.

15. Wall-Mounted Cable Pulley Machine

The wall-mounted pulley system is like having a small gym at your fingertips. With this cable pulley machine, you can perform hundreds of exercise variations.

This machine does require some mounting, and additional weight plates are needed. But once set up, this machine is small enough to fit a 2×2 feet floor space.

Check out all 5 wall-mounted cable machines here.

Small Workout Equipment for Specific Muscle Groups

16. Portable Pull-up Bar

The portable pull up bar is a small piece of exercise equipment you can instantly attach to a door frame at home. They do not require any additional hardware for permanent attachments, making them extremely portable.

These are great for performing close and wide grip pullups, but also hanging leg raises.

Make sure to check out my other 6 best portable pull up bars with multi-grips for more options and information.

Read all 6 portable pull-up bar reviews here.

17. Glute Resistance Bands

Check at Amazon

Glute resistance bands are trendy and work great for directly targeting your glute muscles. These bands are very affordable and small enough to fit in a purse.

If you’re interested, take a look at the many different exercises you can perform with these bands.

My favorite bands and probably the best deal you will find online are those offered by Victorem Gear.

Read my full review for all 6 booty bands here.

18. Forearm Builders

If you’re ready to add some extra size to your forearms, here are two small pieces of equipment that will do the job.

The first choice is the Pro Wrist Roller by Power Systems (see image). It is the best bang for your buck and works exceptionally well at giving you that mind-blowing forearm pump.

My second recommendation is the Rogue Wrist Roller. It is a bit more robust with 2” thick grips and uses a band that maintains the center of gravity when rolling.

You can read more about my top 6 forearm developers here.

19. Push-up Bars

Push-up bars are very compact and lightweight. They are great for building your chest muscles by providing that extra stretch to activate more muscle fibers for added growth.

They will also help if you tend to suffer from wrist pain when performing push-ups on a flat surface.

Check out all my small push-up equipment and accessories here.

20. Doorway Situp Bars

These bars are great for doing situps without a spotter. Simply slide these small devices under a door and tighten. No drilling or screws required.

Doorway situp bars are very compact and portable. Use them on any door at home or take them along to do situps in your hotel or vacation lodge.

See all 5 doorway situp bars here.

Gift Recommendations

Small exercise equipment makes perfect gifts for close friends or loved ones. No better gift shows you care more than getting someone started on a new fitness adventure. If you are looking for a gift that is small yet packs a lot of punch, I would recommend any of the following:

• Brute Force Workout Sandbags
• Clench Fitness Resistance Bands
• RubbaBands Resistance Bands
• Titan Fitness Adjustable Kettlebell
• Victorem Booty Bands (teen girls)
• Forearm Wrist Roller (teen boys)

Closing Remarks

Staying healthy and fit should be a top priority for everyone. And even if you don’t have access to a local gym, investing in some kind of exercise equipment small enough to fit into your home or apartment should be the least you can do for yourself.

So give yourself or your loved one the gift that keeps on giving.

I hope you enjoyed my selection of small exercise equipment and hopefully found something you like. There is no excuse not to own some type of exercise equipment you can use in your home or while traveling.

The exercise equipment on our list is conveniently small and portable, but also very inexpensive. I recommend any of the products listed here, but I also suggest reading any reviews related to those that interest you.

The post Small Exercise Equipment for Home & Travel: Top 20 Gift Ideas appeared first on Fitness Mastered.

The following are 10 of the best resistance loop band exercises anyone can do at home or outdoors. Each exercise is very effective at targeting your glutes and activating those muscle fibers responsible for growth.

I have added WOD videos and descriptive step-by-step instructions on how to do each exercise correctly. Do make sure you do each exercise correctly.

I have also included some information concerning glute activation, with some helpful tips on how to perform glute resistance band exercises for best results.

So without further ado, let’s get started with our first loop band exercise for glutes.

Our 10 Best Resistance Loop Band Exercises for Glutes

Finally, our top 10 glute resistance band exercises in no particular order. Although, I will say my favorites are the hip thrusts, the crab walk, and the hop & squat. Which glute band exercise is our favorite?

1. Clamshells Loop Band Exercise

This external hip rotation exercise is great for hip mobility and building the outer part of your glutes. Since this exercise is working the outer part of your glute muscles, it will give you that curvy look from the front view.

Exercise Instructions: Lying on your side (preferably on a floor or workout mat), position your legs at a 45-degree angle. But also bend your knees to about a 90% angle. With your top foot placed on top of the bottom foot, position the bottom arm either straight out or bent back behind your head, whichever is more comfortable for you. Face your hips slightly forward with one hand on top of your hip.

Try to avoid opening the hip by leaning back too far. Place the band slightly above your knees. While pressing your hand down on your hip, lift your top knee up and then lower it back down to the starting position. To keep the tension going, try to keep your knees from touching. Exhale on the up movement and inhale on the way back down. Try performing 15 to 20 reps and concentrate on your glutes doing the work.

2. Hip Thrust Loop Band Glute Exercise

Exercise Instructions: This glute exercise can be performed on the edge of a bench or couch. Or even flat on the floor. Position your upper back against a workout bench or flat on the floor. Bend your knees at approximately a 90-degree angle and, your feet positioned slightly shoulder-width apart in front of you. With the resistance band placed slightly above your knees, push your pelvis upwards from your heels.

Tip: Make sure to squeeze your glutes at the top of the movement and keep the tension going with the bands. Using the booty band will make these hip thrusts more difficult and result in greater glute activation.

3. Curtsy Lunges using Loop Bands

These lunges are quite effective at activating the abductors and the larger gluteus maximus, which is the larger part of your glutes responsible for that full and round look from a side view. This exercise can be performed without the sandbag, but it does activate your glutes far more than without.

Exercise Instructions: For this side to side lunge, position the band slightly above your knees. A curtsy lunge is basically a reverse lunge while moving your leg back behind the other leg and dropping your knee just above the floor while not touching the floor.

Extra Tidbit: You’ll notice in the WOD above that a workout sandbag is being used in addition to the bands. Sandbags are excellent for adding resistance to just about any lunge exercise. If you’re interested, check out my 10 lunge exercises using a workout sandbag and see how useful these sandbags can be for building larger glutes.

Or if you’re interested in buying a good quality sandbag, check out Brute Force.

4. Sidekicks Glue Resistance Band Exercise

Sidekicks are another great hip abductor exercise to build the outer sweeps of your glutes for a more curvy look is the hip band sidekick.

Exercise Instructions: With the loop band positioned either slightly above the knee or around the ankles, lean slightly forward with a slight bend in the knees.  And hold on to something with one hand for stability. While standing with feet together, slowly raise one leg out to your side and back down. Make sure to feel your glutes squeeze at the top of this movement. Repeat this for about 15 to 20 reps of four to five sets for each leg.

5. Jumping Squats – Hop & Squat

This is another resistance loop band exercise for glutes you should put at the top of your list. Great for building the larger gluteus maximus muscle, the booty band will help keep your glutes activated throughout the entire exercise. 

This is definitely a must-do exercise for adding size to your booty. The explosive movement activates the fast-twitch fiber responsible for adding muscle size and thus bigger glutes.

Exercise Instructions: Place the band above the knees, and while squatting and feet slightly more than shoulder-width apart, jump up off the floor as high as possible and return back to the squatting position. Repeat this for 15 to 20 reps.

Tip: Try to keep the tension on the glutes by pushing the knees apart at all times. Also, try to squat as low as possible for even more glute activation and faster results.

The squat and hop glute band exercise can be performed in a stationary position or, if you have the room, you can also jump up and forward.

My #1 Recommended Loop Bands
Victorem Booty Bands

6. Crab Walk Exercise with Loop Bands

Another one of my favorite loop band exercises for glutes is the crab walk. This exercise works your glutes hard and keeps the tension going throughout the entire set, filling your glutes with blood and giving you a tremendous pump.

Exercise Instructions: With the loop resistance band placed either above the knees or around the ankles, step from side to side. Step left and then right for as many steps as you can endure.

Tip: Make sure to keep your legs bent in a semi-squat position throughout the entire exercise. This will maximize glute activation to your outer glutes and gluteus maximus.

7. Straight Leg Kickback

This exercise is perfect for tightening and adding size to your glutes. This is a popular exercise and a favorite for effectively building curvy glutes. This loop band exercise will give you a great pump when performed correctly.

Exercise Instructions: Position the booty band above the knees or ankles. Position your knees on the floor with both hands firmly on the floor in front of you.

While keeping one knee bent at about a 90-degree angle and on the floor, straighten the opposite leg and push up while concentrating on using your glute muscles. Squeeze at the top and repeat.

Tip: Slowing down the exercise may help you activate the glute muscles more effectively to get that pump and burn necessary for growth. Start with high reps and work your way up with heavier resistance bands for lower reps while always keeping strict form.

8. Fire Hydrants Resistance Loop Band Exercises

Exercise Instructions: Using the same position used for the straight leg Kickback, keep both legs at a 90-degree angle. With the resistance band position above the knees, push one leg out to the side while keeping it at the same angle. Return to the original position and repeat. This is another great exercise to target the outer glutes.

9. Lying Hip Abductions

Exercise Instructions: This glute resistance band exercise is performed on the floor, preferably on a yoga mat, and works your hip abductors. Ly on your side, with your upper body, elevated and supported by your arm. Your legs should be straight and parallel with the resistance loop band placed around the ankles.

Tip: To achieve the best burn in your hip abductors, move your top leg up until you hit maximum resistance and lower it back down for as many reps as possible. Take a 45-second rest and repeat for three to five sets.

10. Standing Leg Lifts – Kickbacks

Last but not least, we have a popular resistance loop band exercise for glutes called standing leg lifts. Also referred to as standing kickbacks. 

Exercise Instructions: This exercise is very similar to using the cable machine at the gym. First, position your loop resistance band either above your knees or around the ankles. And hold on to something for support. While keeping your legs straight with only a slight bend in the knees, push one leg back until you feel the squeeze in your gluteus maximus.

Tip: For this exercise to be effective and to achieve optimum results, make sure to use strict form and concentrate on the squeeze in your glutes at the top of each rep.

Slowing down the exercise may help you get that mind to muscle connection for better muscle activation and faster results. Perform high reps to activate your glutes. And to add size, increase your resistance as you get stronger.

My #1 Recommended Bands
Victorem Booty Bands

How To Get The Best Results Using Resistance Loop Bands to Exercise Your Glutes

Even some of the best resistance loop band exercises for glutes can fall short if you’re not performing the exercise correctly. To make your glute workout routine effective, you must know how to use the device properly and how to perform the exercise for maximum muscle stimulation. 

That said, here are some helpful tips to help you get the most out of your resistance loop band exercise to make each and every workout count.

Never Compromise Form

Never sacrifice your form with too much resistance. Excessive band resistance could compromise your form, which can lead to minimal results and possible injuries. Performing exercises with a somewhat lighter resistance while using strict form will result in maximum muscle stimulation and far better results.

Mind to Muscle Connection

Create a mind to muscle connection for better muscle activation and muscle response. Just going through the motions is not enough. If you are having problems feeling your glute muscles while performing any of these exercises, try the following: slowing down the movement, lower the tension or band strength, concentrate on the muscles, try to relax everything else on your body, and perform higher reps or perform to failure.

Short Rest Periods

Keep your rest periods short between workout sets. I would suggest a rest period of 45 seconds but not more than 1.5 minutes. This would also depend on your workout level and physical condition. So use your better judgment.

Increase Resistance

Increasing resistance as you get stronger is key to toning and growing larger glutes. To transform your glutes, you must keep the resistance level high.

That said, if you are performing 20 to 30 reps with ease, it may be time to increase your loop band resistance.

If you are already at the highest resistance level and have even doubled up on your bands, but it is still not enough, here is a tip. One easy way to add resistance while still using your current bands is to add a set of ankle weights to your exercise. This is a great way to up your game and continue to make progress even after you’ve outgrown your resistance bands. And if you want to go one step further, try using a weighted vest or weighted belt.

Glute Resistance Band Exercises for Activating Your Glutes

One of the most important factors to consider when exercising any muscle is effectively activating the muscle fibers being targeted. Only performing an exercise and just going through the motions is not enough to guarantee the proper muscle stimulation needed to generate muscle response for toning or growing muscles.

That said, loop bands are probably the number one device used to activate your glute muscles. You can use the bands before performing a squat routine to ensure your glutes are activated and fired up for better glute responsiveness.

It is also ideal to use these bands while you are actively performing your squats. Quads tend to dominate most any squat exercise. So by using these bands, you are enabling your glutes to get in on the action.

So as you can see, hip bands are not only great to use primary for glute resistance band exercises. But they are also very effective at firing up your glute muscles before a glute exercise or even during a glute exercise routine.

If you are interested in some new resistance bands, I have found Victorem to have the best deal on quality bands.

• 6 Best Resistance Bands for Glutes [Booty Bands Review]
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist
• 9 Best Glute Machines for Home Use Review & Buyer’s Guide
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Squat Belts – Just Add Weights [No Barbell Required]

Credits

A big thanks to all the YouTube members whose videos I have included in my article. Thank you for all your hard work and the informative WOD videos on all the glute resistance band exercises.

• Glute Lab
• TuneintoFitness
• TheWKOUT

The post 10 Best Resistance Loop Band Exercises for Glutes appeared first on Fitness Mastered.

Before we continue, let me just say that the following sandbag lunge exercises are guaranteed to activate all the muscle fibers in your glutes. Thus, increasing muscle stimulation to maximize growth and make them bigger and stronger than ever before.

But that’s not all. With the added versatility of workout sandbags, you can incorporate additional moves into your lunge exercises. Thereby intensifying your workout and thus help burn extra calories at the same time.

Why are we using sandbags to perform lunges?

There are two great reasons for using sandbags to do lunge exercise. Our first is a bit off-topic but still worth noting. While the other is more directly related to using sandbags to perform lunge exercises.

Availability

Firstly, with the recent pandemic, it has become virtually impossible to buy weights to workout from home. Now that most gyms have closed and could close again, everyone is eager to set up their own home gym. Demand is high for exercise equipment, and as a result, supplies are low.

In most cases, businesses are out of stock and can’t get restocked due to manufacturing companies being shut down. And with most of them located in China, it could take even longer before inventory in the U.S is back to normal again.

With that said, you could wait it out if you don’t have weights or buy yourself some extremely overpriced kettlebells or dumbbells.

Or… you could get yourself a readily available made-in-the-USA workout sandbag.

That said, I have found a few homegrown companies, with Brute Force being my favorite. They have a seemingly endless selection of quality workout sandbags in all sizes, colors, and designs. So if you don’t already have your own, I’d highly recommend checking them out.

Convenience & Functionality

Secondly, besides being readily available, sandbags have many benefits other traditional weights do not. For example, sandbags are much more convenient to use and store at home or take on the go. They are soft and easy on floors. Plus, they are not as loud when dropped and are much safer around kids than hard weights.

But most importantly, they are very functional workout devices that are very effective for both resistance training and cardio exercise. And due to the uneven weight distribution, they can also be more challenging and help stimulate stabilizer muscles as well.

Brute Force Sandbags

With that said, you can see why sandbag lunges can be a great way to build bigger and stronger glutes while at the same time will burn off some extra calories to trim your waistline.

Without further ado, let’s finally get started with our top 10 sandbag exercises and how each is performed for the best results.

Our 10 Best Sandbag Lunges & How To Perform Them

So it’s finally time to get down to business. If you have a workout sandbag, and you’ve never performed these exercises before, I would suggest starting with a lighter weight. In this way, you can learn the proper form and get the feel of doing each exercise first.

Proper form will always benefit you more in the long run and prevent injuries. Going with a lighter weight but doing more reps in one set can be more intense and productive than performing super heavy low reps.

Even though images are a great way to illustrate how an exercise is performed, videos can be much better. As they show you all the motions and proper form from start to finish. For this reason, I have decided to provide you with some video demonstrations you can watch. And then follow up with a brief explanation for each sandbag lunge exercise and some key points as needed.

1. Sandbag Alternate Side Lunge

Side lunges are ideal for targeting the outer sweeps of your glutes and giving them that round and full look from the front and behind. This exercise can be done with the sandbag positioned in front, in back, or on one shoulder. For this exercise, we will perform it with the sandbag on your back.

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Proper Execution

• Starting position: hold the sandbag on your back with the outside handles or front parallel handles.; feet shoulder-width apart for stability.
• Push out laterally to one side with one leg and land your foot about 2x shoulder-width apart.
• While keeping your balance, squat as low as you can.
• Push back up with that leg to the start position.
• Repeat.

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Technique

Start off slow and concentrate on feeling your glute muscle stretch at the bottom of this movement. Try to forcefully push yourself back up. This will help activate more fast-twitch muscle fibers that are responsible for muscle growth.

2. Sandbag Forward Lunge

This sandbag forward lunge uses the sandbag positioned in front but can also be used on the back or shoulders. This is the most commonly performed lunge exercise and is very effective at building bigger glutes overall.

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Proper Execution

• Starting position: securely hold your sandbag in front; feet slightly closer than shoulder-width apart.
• Step out to the front, about two shoulder widths apart.
• Drop your hips by bending your knee to about a 90-degree angle.
• Forcefully push yourself back to the starting position.
• Repeat with the opposite side.

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Technique

Feeling the stretch in your glutes at the bottom of this movement is very important. If you are not feeling it, then you may need to increase your stride distance. Also, to keep your knees healthy and pain-free, make sure that your knee does not move beyond your toes in the bottom lunge position.

My #1 Recommended Workout Sandbag by BRUTE FORCE

3. Sandbag Reverse Lunge

This lunge variation uses alternating reverse steps to target your glutes. This exercise is usually performed with one bag in front or in back. But as you’ll see in the following video demonstration, it can also be done with two bags (one on each shoulder).

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Proper Execution

• Starting position: securely hold your sandbag(s); feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• At the same time lowering yourself to where your knee is at about a 90-degree angle.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Always concentrate on your glutes doing the work as you push yourself back up into the standing position. The forward leg should take on most of the weight, while the opposite leg is only used to support and stabilize yourself. Also, make sure that the back knee does not touch the floor. It should only be about 1-2 inches above before you push yourself back up.

4. Sandbag Jumping Lunge Back

The jumping lunge uses more explosive moves, which can be quite intense for beginners. I would not suggest doing this exercise until you’ve become more familiar and comfortable with the dynamics of various other lunge exercises. And for the first time, definitely start with a lighter weight or just your bodyweight until you get a better feel for it.

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Proper Execution

• Starting position: securely hold your sandbag in the back; I recommend starting in the lunge position.
• With an explosive jumping action, quickly reverse your leg positions and come back down into the lunge position with the opposite leg forward, and repeat.

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Technique

Start off slow. Keep the sandbag centered. This will help maintain your balance when jumping and landing into the lunge position. The explosiveness of jumping will add extra intensity and help activate more fast-twitch fibers in your glute muscles. With this exercise, maintaining perfect form and keeping your balance is more important than just using heavier weight.

5. Rotational Sandbag Lunges

This lunge variation not only requires more glute stabilizer muscles due to shifting the sandbag from side to side but also engages more upper body and core muscles. As a result, you will be working out your glutes and strengthening and toning your upper body and your abs and back.

With the extra muscle engagement, you will be building muscle, but with the added cardio will also be burning off body fat at the same time.

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Proper Execution

• Starting position: hold your sandbag in a neutral grip in front; feet slightly closer than shoulder-width apart.
• As you start moving into your reverse lunge, simultaneously swing your bag to the opposite side of the leg that is stationary.
• Return back to the standing position as you simultaneously swing your sandbag back to the front, and repeat with the other side.

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Technique

Make sure to swing the bag over to the side you are performing the lunge on (the bent knee side); this adds the weight to that side for extra resistance. Also, try experimenting with wider strides as you get used to the exercise. This will give you a better stretch in your glutes and activate more muscle fibers.

6. Walking Sandbag Lunges

Walking lunges have always been my favorite of all. If you have space, this is a must-do for everyone. The non-stop and continuous strides of the walking lunge will give you a pump like no other.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulders; feet slightly closer than shoulder-width apart.
• Lunge forward about 2 shoulder widths apart and come down with your knee stopping at about a 90-degree angle or less.
• Forcefully push yourself back up on that leg to the start position and immediately continue with the opposite leg and repeat.

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Technique

For added intensity, try not to pause when coming back up to the standing position. Instead, make it a continuous walk. Keep your back in a neutral position and your torso leaning only very slightly forward. Never let your knee exceed your toes.

7. Reverse Sandbag Lunge Press

This is another stationary reverse lunge but with the extra pressing movement to add intensity and upper body strength. Again, this is another example of combining both strength training and cardio into one exercise.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly closer than shoulder-width apart.
• While putting all the weight on one leg, step backward about two shoulder widths with one leg.
• While lowering yourself to where your knee is at about a 90-degree angle, simultaneously raise your sandbag above your head.
• Reverse back to a standing position while lowering the bag again, and repeat with the opposite side.

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Technique

The trick here is to raise the sandbag above your head when going down into the lunge position. But simultaneously lowering it back down as you push yourself back up to the start position.
This lunge variation activates more stabilizer muscles, improves balance, and works your shoulder muscles, core, and glutes at the same time.

8. Sandbag Drop Lunges

This lunge variation is one of our most intense exercises and basically combines lunges with squats. This exercise is definitely a powerhouse exercise for building powerful glutes while at the same time providing you with an intense cardio workout.

If you had to replace all lunge exercises with just one, this would be the exercise. It truly hits your glutes hard. And the intensity is unmatched by any other sandbag lunges in this article.

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Proper Execution

• Starting position: feet shoulder-width apart; sandbag place on the floor directly in front of you.
• Squat and grip the bag with both hands; simultaneously raise yourself back up to a standing position while swinging the bag on top of your shoulder.
• With the bag on your shoulder, follow with a full squat down and back up again.
• Immediately follow that with a reverse lunge and back up again.
• Then drop the sandbag back to the floor in front of you and repeat.

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Technique

You are obviously hitting your glutes pretty good with both lunges and squats but, you could also make lifting the sandbag more of a deadlift exercise. This can be accomplished by only slightly bending the knees and hinging the hips back when picking up the bag. Now you’ve got yourself the ultimate glute building sandbag exercise!

9. Sandbag Stationary Lateral Lunge

The sandbag stationary lateral lunge is a great way to target your glutes and your inner thighs simultaneously. This lunge exercise can be performed alternating sides or one side at a time. It is a valued alternative to your typical front and back lunges. But it also has the added benefit of being easier on your knee joints.

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Proper Execution

• Starting position: securely hold your sandbag in front, back, or shoulder; feet slightly shoulder-width apart.
• Take a wide step out to the side. While lowering your foot to the ground, drop your hips back until your knee is at least at a 90-degree angle.
• Push back to the standing-upright position and do the same for the opposite leg.
• Repeat.

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Technique

This exercise can be done with the sandbag in front or on your back. Keep your back neutral and do not hunch. Go wide and deep with this lunge exercise to feel the stretch to maximize glute stimulation.

10. Crossover Lunges with Sandbag

Crossover Lunges are very similar to reverse lunges but with a modified foot position that creates an additional stretch in your glutes. And we all know what that means: the more you can stretch a muscle during an exercise, the more muscle fibers you will engage.

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Proper Execution

• Starting position: securely hold your sandbag in front or back; feet slightly more than shoulder-width apart.
• While putting all your weight on your right leg, step backward about two shoulder widths with your left leg while bending your right knee to about a 90-degree angle and crossing your left foot behind your right leg.
• Reverse back to a standing position and repeat with the opposite side.

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Technique

Keeping your balance for this exercise can be very tricky for beginners. A good technique to make this a little easier is to concentrate on putting all your weight on the active leg (the one you are bending at the knee). And only use the other foot as a temporary support.

Pros & Cons of Using Workout Sandbags for Lunge Exercises

Sandbag lunges from an exercise perspective can have additional benefits over using weights such as dumbbells or kettlebells. However, they do have their drawbacks too. After comparing both the exercise benefits of the sandbag to your traditional weights, we found the following.

PROS

• More challenging due to shifting sand
• Easy to combine cardio movements with your lunges
• Offers greater flexibility and range of motion
• Engages more stabilizers
• Help improve balance
• Sand is softer and easier on the body and joints
• Easy to combine lunges with functional training
• Work your glutes and other muscles simultaneously
• Many handle positions to change up each exercise and add more variations

CONS

• Not easily weight adjustable
• Takes time getting used to initially

So, obviously, one of the more significant drawbacks is the time it takes to adjust the weights with a workout sandbag. If your bag has multiple filler bags, you will need to unzip and remove or add fillers to adjust the weight. But if you happen to own one that only has one sand filler bag, that is a problem.

Or is it?

Let me share with you an easy way to overcome this dilemma by explaining the principle of progressive overload and how we can use it to fix this problem.

The Best Way to Perform Sandbag Lunge Exercises to Grow Bigger Glutes

Progress overload is a way to stimulate muscles to grow by increasing the intensity of any workout over time. This is achieved by gradually increasing the amount of weight used for each workout over time. However, adding weight is not the only way to increase the intensity.

For example, another way to progressively overload a muscle over time is by increasing the number of repetitions in a set or adding more sets. That said, here is a simple solution.

You don’t need to increase the weight every workout, or even every month for that matter. You can wait for about 3 months and then increase the weight. Here is what I suggest:

• Each week increase the number of reps you perform for your sandbag lunge exercises.
• After about 6 weeks, add an extra set to each exercise.
• Then, after about 3 months, add about 5 lbs to your workout sandbag.
• Repeat every 3 months.

Of course, I would also suggest purchasing a workout sandbag that is heavier than your current maximum, so you have room to grow. As mentioned earlier, Brute Force has a great selection of quality workout sandbags, for both men and women, with an extensive selection of really cool-looking designs and colors.

On another note, some of you may also be asking how many reps per set you should do for maximum growth and best results. My quick answer to that – don’t count reps and just keep within one repetition before failure for each set. Then, for your final set, go all out and do as many reps as you possibly can.

That said, I typically do 5-6 sets for each exercise. If you are a beginner, start with 3-4 sets and work your way up.

Final Words

Sandbag lunges really are a lot of fun and are very effective for working out your glutes. You can use them at home or on the go. Unlike heavy dumbbells or kettlebells, you can easily throw your bag in the car and head over to your local park or track.

There is no better feeling than doing an agonizing 20-30 lunges without stopping, or at least until your glutes and legs are screaming and the pain is unbearable. That is what we live for. This is what makes your glutes grow!

That is what will separate you from the rest.

• 8 Best Workout Sandbags for Training & Fitness Review
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• Treadmill Butt Workout for A Bigger Bum [8 Glute Activation Lunges]
• Bulgarian Bag vs Sandbag [Workouts & Benefits]
• Best Squat Belts – Just Add Weights [No Barbell Needed]

Credits

I would like to give my thanks to all the Youtube members whose videos I have included in this article. Furthermore, I would also like to give each of you credit for the hard work you do and the helpful sandbag lunge demonstration you have provided my visitors.

• Brute Force Training
• Jen Ferruggia
• TheWKOUT
• Game Changing Performance
• First Responder Prep

The post 10 Best Sandbag Lunges for Bigger Glutes & A Smaller Waist appeared first on Fitness Mastered.