Elevated Back Lunge

Also called deficit reverse lunge, elevated reverse lunge and barbell deficit lunge.

Works

Quads, plus glutes and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.

1. 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.
2. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
3. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Cues

• Stand on a low platform, bar tight.
• Step back, knee to the floor.
• Torso stays upright.
• Drive up through the front heel.

Common mistakes

• Platform too high.
• Front knee caving in.
• Bar shifting on the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for