Elevated Back Lunge

Quadriceps

Elevated Back Lunge

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A barbell reverse lunge with the front foot on a platform, which increases the range of motion for the thighs and glutes.

Strength

Primary musclesQuadriceps

Secondary musclesGlutes Hamstrings

Energy burned

≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min

Estimate range 28–47 kcal (±25 %)

Muscle mass worked26 %

Effort during a set11.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a low step or plate under one foot and rest a barbell across your upper back.
2Stand tall on the elevated foot with your core braced.
3Set your other foot behind you, ready to step back.

How to perform

1Step the free leg back and lower your back knee toward the floor.
2Keep your front foot flat on the platform and your torso upright.
3Push through the front heel to return to standing.
4Finish all reps on one leg, then switch.