Elevated Back Lunge

How to do it

1. 01Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
2. 02Rack 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. 03Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
4. 04Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.