Exercise

Elevated Back Lunge

Also known as: deficit reverse lunge, elevated reverse lunge, deficit back lunge, platform back lunge

Elevated Back Lunge is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: biceps femoris. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Biceps femoris

How to do it

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.