Elevated Back Lunge

How to perform

1. 01Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
2. 02Rack 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.
3. 03Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
4. 04Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.