Legs · Barbell · Compound · Intermediate
Elevated Back Lunge
PrimarySecondary
- Main muscles
- Quads
- Also working
- Glutes, Hamstrings
How to do it
- Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
- 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.
- Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
- Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- Dumbbell Squat · Dumbbell
- Dumbbell Squat To A Bench · Dumbbell
- Dumbbell Step Ups · Dumbbell
- Elliptical Trainer · Machine
- Fast Skipping · Bodyweight
- Frankenstein Squat · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake