Elevated Back Lunge

What is Elevated Back Lunge? The elevated back lunge is a variation of the traditional lunge exercise where one foot is elevated on a platform or bench behind you. This exercise helps to target the muscles of the lower body, including the quads, hamstrings, and glutes, while also improving balance and stability.

Tutorial

1. Stand facing away from a bench or platform.
2. Place one foot on the bench behind you, ensuring your front foot is a comfortable distance away from the bench.
3. Engage your core, keep your chest up, and maintain a straight back throughout the movement.
4. Lower your body by bending your front knee until both knees are at a 90-degree angle.
5. Push through your front heel to return to the starting position.
6. Repeat for the desired number of repetitions before switching legs.

Common Mistakes

• Allowing the front knee to cave inwards.

• Leaning too far forward, putting excessive strain on the knees. - Using momentum to complete the movement instead of relying on muscle strength.

• Not fully extending the front leg at the top of the movement.

Tips for Better Results

• Focus on controlling the movement and engaging the muscles throughout.

• Keep your core tight to maintain balance and stability. - Ensure proper foot positioning to prevent injury and maximize muscle engagement.

• Gradually increase the height of the platform as you get more comfortable with the exercise.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves