Elevated Back Lunge
How to do the Elevated Back Lunge
- 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.
How to program the Elevated Back Lunge
Sets and reps
As a compound movement, the Elevated Back Lunge responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Elevated Back Lunge is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Elevated Back Lunge work?
The Elevated Back Lunge primarily targets the Quadriceps. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Elevated Back Lunge?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Elevated Back Lunge should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
