Station 7 of 8100 m

HYROX Sandbag Lunges

Station 7 is 100 m of alternating walking lunges with a sandbag held on both shoulders, done after the seventh 1 km run. Good lungers keep the bag high and tight, touch the back knee cleanly on every rep and stand fully tall, at a steady rhythm that leaves their legs something for the wall balls that follow.

Quads and glutes under load, single leg at a time
Upper back and core, to keep the bag on the shoulders and the torso upright
Balance and hip stability on every step
Muscular endurance late in the race, with wall balls still to come

Open Women: 10 kg
Open Men: 20 kg
Pro Women: 20 kg
Pro Men: 30 kg

The perfect rep, in three positions

Side view. The darker arm and leg are nearest you; dashed lines show the alignment to hold.

Step 1
Set the bag high and tight
Lift the sandbag from the marked area and settle it across your upper back and both shoulders, hugged in close. Stand tall with both feet behind the line before your first lunge. A bag that sits high and doesn't move saves energy on every one of the next 100 m.
- Bag high on the upper back
- Hug it in, elbows down
- Chest up, ribs down
- Both feet behind the line
Step 2
Soft, clear knee touch
Step forward with a medium stride and lower straight down until your back knee clearly touches the floor. Control the descent rather than dropping onto the knee, and keep your torso upright so the bag stays put. The knee touch is what the judge is watching for.
- Medium stride, not a long one
- Straight down, not forward
- Kiss the floor with the knee
- Torso tall over the hips
Step 3
Drive up and finish tall
Push through the front heel and stand all the way up, with knees and hips fully extended, before the next lunge. Then step the other leg through with no extra steps or shuffles. Half-standing to save effort is the classic way to collect penalties.
- Drive through the front heel
- Lock out hips and knees
- Alternate legs, no shuffle
- Breathe at the top

Common faults and how to fix them

The fault

The fix: soft, clear knee touch

What it looks like: The back knee stops just short of the floor, often because the stride is too short or the legs are tired and the racer bounces out of the bottom.
Why it costs you: It's a formal warning the first time and 15 seconds each time after that, and it tends to get worse as fatigue builds, so the penalties stack up late in the station.
The fix: Shorten the stride only slightly and lower straight down under control until you feel the knee touch. If depth is slipping, slow down and take a breath at the top rather than rushing reps.

The fault

The fix: set the bag high and tight

What it looks like: The sandbag slides down the back or to one side, so the racer keeps hitching it up, leans forward, or ends up resting it on something.
Why it costs you: Re-adjusting wastes time and energy, a forward lean makes every rep harder, and letting the bag touch the ground, a barrier or your feet is a 15-second penalty each time.
The fix: Carry it high across the upper back and shoulders, hugged tight with your elbows pulled down, and keep your torso upright. If you need a rest, stand still with the bag on your shoulders for a few breaths.

Pacing targets

Rough ranges to plan around, not official cut-offs. Your division, the floor and the run before it all move the number.

First race
about 5:30–7:00
Start slower than feels necessary and aim for clean, continuous reps with short standing pauses when you need them. Survey medians sit a little over 5 minutes across all divisions, so finishing without penalties is a good first goal.
Intermediate
about 4:00–5:30
Settle into a steady rhythm in the first 20 m and plan one or two brief standing breaks with the bag on your shoulders. Protect your legs for the wall balls rather than chasing a fast start.
Advanced
about 3:00–4:00
Lunge continuously with minimal pauses, a consistent stride and quick transitions at the lane turns. Heavier Pro bags push times up, so compare yourself only with racers at the same weight.

Breathing

Take a breath at the top of every lunge, exhaling as you drive up and inhaling as you step and lower. When the pace gets hard, add an extra breath standing tall rather than rushing the next rep.

Kit

Knee sleeves and gloves are on the permitted list, but knee pads aren't, so leave them at home. Wear a stable shoe with a secure heel, and don't use chalk here, since that's a 2-minute penalty.

Standards

From the 26/27 HYROX rulebook, in plain English.

✓The station starts and ends with taking the sandbag from, and returning it to, the marked area next to the start/finish line.
✓Start standing tall with both feet behind the start line, then make your first lunge across it.
✓On every lunge, the trailing knee must clearly touch the ground.
✓Each rep ends standing tall, with knees and hips fully extended.
✓Lunges must alternate legs, so the knee that touches the ground alternates.
✓You can lunge continuously or pause between reps with both feet parallel on the ground.
✓No steps or shuffles are allowed between reps.
✓Your front foot must fully cross the white line at the end of each lane, and the finish line.
✓You don't have to lunge around the turning points, but you must restart each section with both feet behind the white line and lunge across it.
✓The sandbag must stay fully supported on both shoulders the whole time, never on the ground, a barrier, your feet or any other surface.
✓The station ends when your leading foot fully crosses the finish line; then return the sandbag to the correct marked area.
✓Choosing the correct sandbag weight for your division is your responsibility.

Penalties

What a judge can give you at this station.

!Trailing knee not touching the ground or not standing tall: a formal warning for the first infringement, then 15 seconds for each one after that
!Removing the sandbag from your shoulders (onto the ground, a barrier, your feet or anything else): 15 seconds per infringement
!Not returning the sandbag to the correct area: 30 seconds, unless you go back and fix it before leaving the Roxzone
!Using the wrong sandbag weight: repeat the whole station at the correct weight, or disqualification
!Not completing the full 100 m: disqualification (incomplete station)
!Using chalk at the lunges: 2 minutes (chalk is only allowed at the sled pull and farmers carry)

Drills to get better

1
Loaded walking lunges
Walking lunges at race weight on the shoulders, building from 4 x 25 m to the full 100 m unbroken over several weeks. It builds the exact endurance and bag position the station needs.
2
Race-finish rehearsal
1 km run, 100 m sandbag lunges, then wall balls, once a week or fortnight in the build-up. It teaches you to pace the lunges so your legs still work for the last station.
3
Rear-foot elevated split squats
3–4 sets of 8–12 reps per leg with moderate load. They build single-leg strength and the drive out of the bottom position.
4
Step-ups
3 sets of 10–15 per leg onto a knee-height box, loaded or bodyweight. They train the front-heel drive and hip stability that keep you tall.
5
Upper-back holds
Rows plus 30–60 second sandbag or front-rack holds, 3 sets. A strong upper back keeps the bag high when you're tired late in the race.

Sandbag Lunges FAQ

Does your knee have to touch the ground on HYROX sandbag lunges?+

Yes. Your trailing knee must clearly touch the ground on every rep, and you must stand fully tall at the top. Missing either is a formal warning first, then a 15-second penalty for each infringement.

How heavy is the HYROX sandbag?+

It's 10 kg (white) for Open women, 20 kg (grey) for Open men and Women Pro, and 30 kg (black) for Men Pro. Picking the right bag is your responsibility, and the wrong weight means repeating the station or disqualification.

Can I put the sandbag down to rest during HYROX lunges?+

No. The bag must stay on both shoulders the whole time, and putting it on the ground, a barrier or your feet is a 15-second penalty each time. Rest by standing still with the bag on your shoulders.

Do I have to lunge around the turns?+

No. You can walk the turning points at the end of each lane, but your front foot must fully cross the white line first, and you restart each section with both feet behind the line before lunging across it.

What is a good time for HYROX sandbag lunges?+

Across all divisions, published averages are around 5 to 5.5 minutes for the 100 m. Faster intermediate racers are often in the 4 to 5 minute range, and the quickest well under 4. Compare only with racers using the same bag weight.

Can I wear knee pads for the lunges?+

Knee sleeves are allowed, but knee pads aren't on the rulebook's permitted list, and anything not listed is prohibited. Practice a soft, controlled knee touch instead.

The perfect rep, in three positions

Set the bag high and tight

Soft, clear knee touch

Drive up and finish tall