Elevated Back Lunge

A intermediate strength exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Elevated Back Lunge

Questions

What muscles does the Elevated Back Lunge work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Elevated Back Lunge good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Elevated Back Lunge?

Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Lunge or Barbell Step Ups.

How many sets and reps of the Elevated Back Lunge should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).