Elevated Back Lunge

Elevated Back Lunge is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Hamstrings, Gluteus medius, Erector spinae
Exercise type: Strength – resistance exercise

Exercise technique

Platform
Prepare a low, nonslip platform near the rack.
Bar
Place the barbell across your upper back.
Start
Balance with both feet on the platform.
Step back
Lower one foot to the floor behind you.
Descent
Bend the elevated leg’s knee and hip to bring the rear knee toward the floor.
Rise
Push through the elevated foot to bring the rear foot back up.
Switch sides
Once both feet are back on the platform, change legs.

Key technique points

Use the added depth with control.
Do not strike your rear knee on the floor.
Be fully aware of the platform edge under your foot.
Keep the upper heel down.
Keep the bar level as you step back.
Balance at the top before switching sides.

Common mistakes

Platform too high

This creates an unnecessarily long drop on the backward step.

Incomplete foot contact

The upper foot’s support area shrinks.

Rear-knee impact

The extended range ends without control.

Bar tilting sideways

Balance is disrupted over the narrow elevated support.

Jumping from the lower foot

The elevated leg’s load decreases.

Incorrect backward distance

The lowering path for the knee and hip becomes restricted.

Frequently asked questions