Elevated Step Back Lunge
Differentiation: Mechanics
This variation of a Lunge is unique. Here is how: you place one foot on an elevated platform. This position increases the work done by your glutes, | hamstrings, | and quadriceps. You also stay in one spot while lunging backwards for this exercise. Staying in one spot requires you to push your working leg forward to return to starting position. This exercise works your quadriceps, glutes, and hamstrings. You also work one leg for a full set, | then switch sides and work your other leg. Working individual sides allows you to focus on the contraction in each leg individually. Using equal weight increases the overall symmetry and definition in your legs.
Starting Position
To get into starting position, do this...
1) Stand inside the squat rack with your back to the bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Set the Olympic bar on the rack's pegs at just below shoulder height.
4) Obtain an aerobic platform.
5) ...and place it on the floor inside the rack.
6) Load plates onto the Olympic Bar.
7) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
8) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.
9) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
10) Step on on the aerobic platform with your feet hip-width apart.
11) Grasp the bar with your hands shoulder-width apart.
12) Center the bar across the back of your shoulders and just below your neck.
13) ...with your palms facing forward.
14) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...
15) ...and use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you take one big step backward with your right foot off the platform
3) ...and gradually bend your knee to lower your body toward the floor
4) ...until the lower portions of your supporting leg form roughly a 90 degree angle
5) ...and your right knee touches the floor and the upper
6) This is the ending position.
7) Hold this position for a count of one second.
8) Then, inhale while you raise up to return your right foot to the raised platform or block.
9) Place most of your body weight on your right heel.
10) Reverse the motion, using your left foot and knee.
11) Continue reps until you have completed a full set, using alternating feet and legs for each rep.
Proper Form
Pay special attention to following proper form by...
Avoid allowing the knee of your supporting leg to flare outward.
Keep your head and upper body vertical and focus on keeping your balance.
Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.
Keep your other leg's knee slightly off the floor.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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