How to Do the Elevated Back Lunge

Intermediate · Barbell · Targets Quadriceps, Glutes, Hamstrings

How to perform it

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.

Muscles worked

The Elevated Back Lunge primarily targets your Quadriceps, with support from your Glutes, Hamstrings. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Elevated Back Lunge slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.