Elevated Back Lunge
The Elevated Back Lunge is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Elevated Back Lunge
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Elevated Back Lunge work?
The Elevated Back Lunge primarily works the Quadriceps. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.
Is the Elevated Back Lunge good for beginners?
The Elevated Back Lunge is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Elevated Back Lunge?
You need barbell to perform the Elevated Back Lunge. Most commercial gyms will have this available.
Track Your Progress
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