Barbell Reverse Lunge Elevated
Barbell Reverse Lunge Elevated (on box, platform, bench, etc)
The Barbell Reverse Lunge Elevated is an advanced variation of the traditional reverse lunge, involving an elevated surface to increase the range of motion. This exercise targets the lower body muscles more intensely, making it excellent for building strength and improving balance.
How to do Barbell Reverse Lunge Elevated
- Prepare the Barbell: Position a barbell on your upper back as you would for a back squat. Use a squat rack if available for easier setup.
- Elevated Surface Positioning: Stand in front of a raised platform or step. It should be stable and at a height that challenges your range of motion without compromising form.
- Perform the Lunge: Step backward with one foot onto the elevated surface. The toes of your back foot should rest on the platform.
- Lower Your Body: Bend both knees to lower your body towards the floor. The front thigh should aim to be parallel to the floor, and the knee of your back leg should move towards the ground.
- Drive Up: Push through the heel of your front foot to return to the starting position.
- Alternate Legs: Repeat the movement with your other leg and continue to alternate legs for each repetition.
Form Tips
- Maintain Upright Posture: Keep your torso upright and your core engaged to protect your spine.
- Front Knee Alignment: Ensure your front knee doesn’t extend past your toes when stepping back to avoid knee strain.
- Controlled Movements: Lower and raise your body in a controlled manner to prevent loss of balance and ensure muscle engagement.
- Even Weight Distribution: Focus on distributing your weight evenly between both legs throughout the exercise.
Primary Muscles Targeted
- Quadriceps: The primary muscles worked, especially in the front leg during the lunge.
- Glutes: Heavily engaged when driving up to the starting position.
- Hamstrings: Assist the quadriceps and glutes in the upward movement.
Secondary Muscles Targeted
- Core Muscles: Engaged for balance and stability throughout the movement.
- Calves: Used in stabilizing your body during the exercise.
- Lower Back (Erector Spinae): Helps in maintaining an upright posture.
