Elevated Back Lunge

GymDaze demonstration

Watch Elevated Back Lunge

Technique

How to perform Elevated Back Lunge

1. Set the rack height for your standing position on a stable aerobic step, with enough room behind the step for the lunge.
2. Stand with both feet on the step and take the bar onto your upper back.
3. Unrack the bar and brace your torso with a neutral spine.
4. Keep one foot planted on the step and place the other foot on the floor behind you.
5. Bend the hips and knees to lower the rear knee toward the floor while keeping the front foot planted.
6. Extend the front hip and knee to rise, then bring the rear foot back onto the step.
7. Regain your standing position before alternating legs.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.