GymPlan AIElevated Back Lunge
Elevated Back Lunge is an intermediate compound barbell exercise that mainly works your quads, with help from your glutes and hamstrings.
How to do the elevated back lunge
- Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
- 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.
- Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
- Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialElevated Back Lunge alternatives
Exercises that train the same main muscle, including options with other equipment.
SquatBarbell · Beginner
Goblet SquatDumbbell · Beginner
Leg PressMachine · Beginner
Bodyweight SquatBodyweight · Beginner
Cable DeadliftsCable · Beginner
Weighted SquatOther · IntermediateFAQ
What muscles does the elevated back lunge work?
It mainly works your quads; your glutes and hamstrings assist.
How many sets and reps of elevated back lunge should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the elevated back lunge good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.