Elevated Back Lunge
Elevated Back Lunge is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with barbell.
How to do it
- 1Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
- 2Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
- 3Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
- 4Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.