Elevated Lunges

Exercise Information

  • Alternative Names: Lunges with your feet elevated on bench
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Bench/box
  • Muscles Targeted: Quads, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations: None
  • Alternative: None

The elevated lunges, unlike the traditional lunges, are performed by keeping either your front or rear foot elevated upon a small box or bench. It is slightly more difficult than the traditional version because it requires a lot of strength and flexibility in your front and rear leg. It not just works your quads and glutes but also stretches out your hip flexors and hamstrings.

Elevated Lunges Exercise Information

  • Alternative Names: Lunges with your feet elevated on bench
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Bench/box
  • Muscles Targeted: Quads, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do Elevated Lunges

Elevated Lunges

Start the exercise by assuming a split stance, while positioning your right foot on the bench so that your toes are pointed, and foot is fixed. Descend slowly until your right knee (left knee for the front-elevated version) just makes contact with the ground. Push through your left foot (right foot for the front-elevated variation) to return to the initial position. Repeat the movement with the other leg.

Elevated Lunges on Bench Tips

  • Include it as a finisher workout in your regular exercise routine and practice it for about 5-10 minutes.
  • Avoid your back leg from collapsing toward your body while doing the backward elevated lunges.

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