Strength

Elevated Back Lunge

The elevated back lunge is an intermediate strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Glutes, Hamstrings
Equipment
Barbell
Level
Intermediate
Elevated Back Lunge, starting position
Start
Elevated Back Lunge, end position
Finish

How to do it

  1. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
  2. Rack 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.
  3. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
  4. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Alternatives to the elevated back lunge

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell