5 Weighted Bag Exercises to Add to Your Workout Regimen

Hitting a wall in your training? It might be time to shake things up. A weighted bag is one of the most underrated pieces of gear in functional fitness. It combines the instability of a sandbag with the versatility of a kettlebell, making it a powerhouse for building full-body strength.

When you pair it with tools like the Suspension Trainer™ or the Rip Trainer™, you unlock even more possibilities. These movements don't just make you stronger—they help you move better in everyday life. Ready to level up?

Here are five next-level weighted bag exercises to plug into your split.

1. Weighted Bag Zercher Squats

Looking to build lower body strength while challenging your core at the same time? Enter: the Zercher squat. This variation has you cradle the weighted bag in the crooks of your elbows while squatting, forcing serious engagement from your abs and upper back.

Here’s How to do the Weighted Bag Zercher Squats:

1. Stand with feet shoulder-width apart.

2. Hold the weighted bag in the bend of your elbows, tight to your chest.

3. Brace your core, keep your chest up, and drive your knees outward as you squat down.

4. Lower until your thighs are parallel to the floor, then push through your heels to stand tall.

Why it works: Supporting the bag in front of your body lights up your core like a switchboard while building power in your glutes, quads, and hamstrings.

2. TRX Suspension Squats with Weighted Bag

This combo is not for the faint of heart—it’s designed to challenge even seasoned athletes. When you pair the Suspension Trainer™ with a weighted bag, you're stacking instability on resistance, forcing your body to work harder from head to toe. Every rep demands serious core engagement, total-body control, and a whole lot of grit.

Here’s How to do the TRX Suspension Squats with Weighted Bag:

1. Grab the TRX® handles and keep arms extended in front of you.

2. Place the weighted bag on your upper back or hug it at chest level.

3. Lower into a squat, keeping tension in the straps and your spine tall.

4. Descend until your knees form a 90-degree angle, then return to standing.

Why it works: This move hits your glutes and quads, but the real win is how much your core and stabilizers have to fire to keep you upright against the pull of the straps and the weight of the bag.

3. Weighted Bag Reverse Lunge with Good Morning

This two-in-one burner delivers a serious payoff by combining lower-body strength with posterior chain activation. It's an ideal glutes workout that starts with a reverse lunge to power up your glutes and quads, then transitions into a hip hinge to fire up your hamstrings and lower back. It’s a smooth sequence that trains strength, mobility, and control—all in one fluid movement.

Here’s How to do the Weighted Bag Reverse Lunge with Good Morning:

1. Rest the weighted bag across your traps (upper back).

2. Step back into a reverse lunge, lowering until your back knee is just above the floor.

3. Push through your front foot to return to standing.

4. Then hinge at the hips, keeping your back flat, until your chest is roughly parallel to the ground.

5. Squeeze your glutes to return upright.

Why it works: The lunge hits your quads and glutes, while the good morning dials in on your hamstrings and lower back—making it a powerful addition to your list of hamstring exercises. Together, they build serious strength and mobility.

4. TRX Rip Trainer Rotational Chops with Weighted Bag

This one-two punch is all about building rotational power and dialing in core control. It trains your body to twist with strength and precision—skills that carry over into sports and everyday movement. Whether you're an athlete or just want to move like one, this exercise delivers results.

Here’s How to do the TRX Rip Trainer Rotational Chops with Weighted Bag:

1. Set up the Rip Trainer™ at hip height.

2. Hold the bar with both hands, and place the weighted bag on one shoulder.

3. Start with the Rip Trainer elevated on one side.

4. Rotate your torso and chop diagonally across your body, finishing near your opposite hip.

5. Keep your core braced and feet planted throughout.

Why it works: You're combining resistance from both the Rip Trainer and the weighted bag, which challenges your obliques, lats, and shoulders in one smooth, explosive movement. It’s a recipe for real-world strength.

5. TRX YBell Single-Arm Row

It may look simple, but don’t underestimate its impact. This full-body grinder challenges your lower body while dialing up serious core engagement. As one of the most functional upper back exercises, holding the bag in a tight bear hug also puts your grip and upper back strength to the test every rep.

Here’s How to do the TRX YBell Single-Arm Row:

1. Wrap your arms around the weighted bag, hugging it tightly to your chest.

2. Stand with feet shoulder-width apart and toes slightly turned out.

3. Lower into a squat by bending your knees and pushing your hips back.

4. Drop until your thighs are parallel to the ground, then drive through your heels to return to standing.

Why it works: Hugging the bag activates your core, biceps, and upper back. Meanwhile, your lower body does the heavy lifting. This move mimics real-life carrying tasks, making it ultra-functional.

Bonus: TRX® YBell Single-Arm Row

Unilateral strength for the win—this move brings balance, control, and power to your training. By working one side at a time, it targets your back and arms while dialing up core engagement to keep you stable. It’s a smart way to build symmetry and prevent strength imbalances.

Here’s How to do the TRX® YBell Single-Arm Row:

1. Grip a YBell® with the kettlebell handle.

2. Hinge at the hips to about a 45-degree angle.

3. Let the YBell hang straight below your shoulder.

4. Row the weight toward your hip, keeping your elbow close to your ribs.

5. Lower with control and repeat. Then switch sides.

Why it works: Training one side at a time evens out imbalances and lights up your core for anti-rotation stability. You’ll build posture and pulling strength in one go.

Related: TRX Weekly Exercise: TRX Single-Arm Row

Why TRX® Tools Supercharge Your Weighted Bag Training?

The Suspension Trainer™ forces your body to stabilize through every move. The Rip Trainer™ adds dynamic resistance that builds power in planes most routines ignore. And the YBell®? It’s four tools in one: dumbbell, kettlebell, double-grip med ball, and push-up stand.

Mix in a weighted bag, and you’ve got an all-terrain training system that meets you where you are and grows with you. Whether you're short on time or stuck in a plateau, TRX gear helps you train smarter, not just harder.

Sample 3-Day Split Using Weighted Bag + TRX®

Day 1: Lower Body Focus

• Weighted Bag Zercher Squats: 3-4 sets of 8-12 reps

• TRX® Suspension Squats with Weighted Bag: 3-4 sets of 8-12 reps

Day 2: Upper Body Focus

• TRX® YBell Single-Arm Row: 3-4 sets of 10-12 reps per side

• TRX® Rip Trainer Rotational Chops with Weighted Bag: 3-4 sets of 10-12 reps per side

Day 3: Total Body Challenge

• Weighted Bag Bear Hug Squats: 3 sets of 10-12 reps

• Weighted Bag Reverse Lunge to Good Morning: 3 sets of 6-8 reps per leg

• Weighted Bag Russian Twists: 3 sets of 20 twists (10 per side)

Pro Tips:

• Scale intensity by adjusting weight, reps, and tempo.

• Modify movements if you're new: keep your feet down during twists, reduce range of motion on squats, or start with bodyweight only.

• Increase challenge by using a heavier bag, adding pauses, or trying single-leg variations.

Above all, listen to your body. Consistency beats intensity.

Stronger Moves Start Here

Functional strength isn't just about lifting heavier. It's about moving better. With weighted bags and TRX® tools in your corner, you’re not just getting stronger. You're training for life.

Try adding one or two of these moves into your weekly routine. See how your body responds. And remember: "Make your body your machine."

Always consult a physician before starting any new exercise program.