Single Leg Squat with the Sand Bag

Pilates Sand Bag is more than meets the eye! There may only be a few Sand Bag exercises that Joseph Pilates gave us but the few we have will have you feeling the full body effects and maybe even break a sweat. The traditional Sand Bag exercise is already a challenge. Add the Squat in and you’ve challenged your entire body again. For a few people the Single Leg Squat will challenge your strength as well as reveal your imbalances. Too often I hear people wishing they could do more Pilates. Having a Sand Bag at home creates an opportunity to do Pilates homework several times a week!

Breathe! Holding your breath will make this harder and take you out of your center.

Typically done from Sand Bag Squats by reaching one leg forward from your center. Lift only as high as you’re feeling your full body support your leg forward and not hip hiking or lifting only from your hip flexor. Arms are straight holding the Sand Bag at shoulder hight. Standing leg is slightly turned out from the Squat start position.

Open one hand and wrap it back around the bar as you unravel the rope. Switch hands and continue to unravel as you bend your standing leg. Just like the Sand Bag Squat you are squatting down and up as you fully unravel the rope and then re-wrap it. Your heel can lift if needed. Work the entire leg to stand up to re-wrap the rope. Then, reverse direction of the hands to repeat. Use the time to find more muscles you can bring to the exercise. Once the rope is fully unraveled continue to re-wrap the rope around the pole as you straighten your standing leg. Switch sides and repeat!

Be sure to check out more of my Sand Bag workout videos. I want to help you continue your Sand Bag training!