Legs
The main muscle group listed for this exercise.
Exercise guide
Elevated Back Lunge
Elevated Back Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Elevated Back Lunge also involves glutes.
Strength
Movement pattern: single-leg. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Lunge
Barbell Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes.
View exerciseDumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate-level leg exercise performed with dumbbells. It also involves the glutes.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner-friendly leg exercise. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Elevated Back Lunge.
What muscles does Elevated Back Lunge work?
Elevated Back Lunge primarily trains the legs and also involves the glutes.
Is Elevated Back Lunge beginner-friendly?
It is listed as intermediate.
What equipment do I need for Elevated Back Lunge?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.