Elevated back lunge: How to Do It, Muscles Worked

Step by step

Stand on the platform with the bar on your back.
Step back and lower until your back knee nears the floor.
Push through the front heel to return to the platform.

What you should feel

A strong stretch and push in the front thigh and buttock; your knee and lower back should not hurt.

Common mistake

Pushing off the back foot; keep your weight on the front leg and use the back foot only for balance.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs Abs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Questions

What muscles does the elevated back lunge work?

Elevated back lunge mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and abs.

Can I do the elevated back lunge at home?

Not easily, it needs this: barbell. At home, try instead: bulgarian split squat, walking lunge, and step-up.

How many sets and reps of the elevated back lunge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Elevated back lunge