Elevated Back Lunge

A lower body compound exercise where the back leg is elevated on a platform while holding a barbell for increased range of motion and difficulty.

Instructions

1. Position a barbell on a rack at shoulder height and load it to an appropriate weight.
2. Place a short, raised platform (approximately 1-2 feet high) behind you, such as a bench or box.
3. Step backward onto the platform with one foot while facing away from it.
4. Rack the barbell on your upper back, keeping your back arched and core tight.
5. Step forward with your other leg so you are standing in front of the platform, feet about hip-width apart.
6. Bend your front knee and lower your body by flexing your hips and knees until your back knee nearly touches the ground.
7. Your front shin should be relatively vertical, with your weight in your front leg.
8. Press through your front heel to extend your hips and knees, returning to the starting position.
9. Complete the desired repetitions, then switch legs.

Tips

• Keep your torso upright and core engaged throughout.
• Avoid letting your front knee extend beyond your toes.
• Use controlled movements with a full range of motion.
• Start with lighter weights to master the movement pattern.
• This exercise increases quadriceps and glute activation compared to standard lunges.