Elevated Back Lunge

QuadsBarbellIntermediateCompound

Elevated Back Lunge — finish position — Finish

Muscles worked

PrimaryQuads

SecondaryGlutes, Hamstrings

How to do it

01
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
02
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.
03
Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
04
Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

In the app

Elevated Back Lunge appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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