QuadricepsIntermediate

Elevated Back Lunge

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Glutes, Hamstrings

Movement instructions

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.

Technique guidance

Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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