HYROX Sandbag Lunges: Technique for 100 m
Sledpush Editorial Team · Updated October 17, 2026 · 1 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
Sandbag lunges cover 100 m with the bag resting on your shoulders. Each step, your back knee must touch the floor. Take medium steps at a steady rhythm and keep your chest up. This is where tired legs show, so pace it from the first step.
Station 7 of 8 · 100 m
Weights
| Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|
| 10 kg | 20 kg | 20 kg | 30 kg |
Technique
- Bag on your shoulders, behind your neck, held with both hands.
- Step forward and lower until your back knee touches the floor.
- Drive up through your front heel and step through with the other leg.
- Keep your chest up so the bag doesn’t pull you forward.
Check the rulebook for exact standards, like full hip extension at the top.
Pacing
- Pick a step rhythm and keep it. Short pauses standing up are fine.
- Medium steps work best. Very long steps tire your hips, very short ones add reps.
Common mistakes
- Knee not touching the ground, which can mean no-reps.
- Rushing the first 30 m.
- Holding the bag in front of your chest.
Train it
- Walking lunges with a sandbag or weighted vest, 4 x 25 m.
- Run 1 km, then 50 m lunges, 3 rounds.
Next station: Wall Balls
Quick answers
How heavy is the HYROX sandbag?
10 kg Women Open, 20 kg Men Open and Women Pro, 30 kg Men Pro.
Does your knee have to touch the ground in HYROX lunges?
Yes. The back knee must touch the floor on every rep.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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