Squats with the Sand Bag

Adding Squats to the Sand Bag takes this unassuming exercise to a whole new level! It’s easy to look at the Pilates Sand Bag exercise in action and think that it’s all about the arms. And, yes, it’s a great arm back connection exercise. However, if you’re not using your whole body yet then adding the Squats will be more than you asked for. If, however, you feel your full body during your Sand Bag exercise adding the Squats in will support your strong Pilates practice. It’s tempting to squat like it’s hot. However, slow and steady makes the burn linger all over! It’s Pilates so of course there are not breaks. Nor can you muscle your way through this. If you’re loving this option give the Single Leg option a go!

Allow the heels to lift as needed while still hugging tight together!

Setting up as if you were doing your regular Sand Bag exercise. Standing on a Wunda Chair, Cadillac or bench holding the Sand Bag at shoulder height with straight arms. Hug heels and legs together with toes slightly apart. Lift tall through your center and work your arms from your back. Sand Bag rope is wrapped around the pole to start.

Begin to open one hand and work it around the pole as you switch hands and unravel the rope. As you unravel the rope begin to squat down. Go as low as you can hug heels together. They can lift as you squat if needed. Then squat up as you continue to unravel the rope. Repeat squats until you’ve completely unraveled the rope. Then continue to move the hands in the same direction to re-wrap the rope as you continue to squat. Then reverse the direction of the unraveling and repeat.

Want more? Try the Single Leg Sand Bag!

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