Elevated Back Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do 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
Alternatives to Elevated Back Lunge
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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2
Lunge Sprint
An intermediate compound strength exercise that works the quads, using a machine.
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3
Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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4
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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5
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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6
Dumbbell Step Ups
An intermediate compound strength exercise that works the quads, using dumbbells.
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7
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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8
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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9
Narrow Stance Hack Squats
An intermediate compound strength exercise that works the quads, using a machine.
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10
Narrow Stance Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do elevated back lunge work?
Elevated Back Lunge primarily works the quads. The glutes and hamstrings assist as secondary muscles.
What equipment do I need for elevated back lunge?
Elevated Back Lunge uses barbell.
Elevated Back Lunge: is it suitable for beginners?
Elevated Back Lunge is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of elevated back lunge?
Dumbbell Rear Lunge, Lunge Sprint, Barbell Lunge train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my elevated back lunge reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; elevated back lunge can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Elevated Back Lunge with AI
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