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Elevated lunges (also known as lifted lunges or raised lunges) are a great variation of the standard lunge that focuses on strengthening your glutes, quads, hamstrings, and calves. An elevated lunge lets you stay in a stationary position to help you focus your attention on shaping your booty and sculpting your thighs!
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Elevated Lunge Instructions
Here’s how to do elevated lunges:
- Begin by standing a few feet in front of a step and reach left foot back so toes are on the bench and heels lifted.
- Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
- Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for desired number of reps and switch sides.
Watch the video below as Chris explains how to properly perform an elevated lunge.
Benefits of Elevated Lunges
There are many reasons you should incorporate elevated lunge into your workouts. Here are just a few:
Tone And Shape Your Butt
Ready for a butt lift? This move will do it like no other!
With raised leg lunges, you are essentialy performing a single-leg squat because most of the power and strength should be coming from the front glute and leg. Push through your heel and activate your bottom. You’re going to feel this one in your backside the next day!
Strengthen And Sculpt Your Legs
The elevated lunge is one of the most specific exercises for strengthening and sculpting your legs. It’s also great because it’s low-impact!
Use your glute to press through the movement, but keep your legs tight and squeeze your thighs to help lower and lift with control.
Improve Core Stability
Elevated lunges have a balance element to them. Balancing on your back toes and moving up and down is a challenge.
Not only do your leg and butt muscles burn, but you also need to tighten your core to keep you in alignment and stabilize your body.
Easy Ways to Incorporate Elevated Lunges into Your Workouts
You can always add elevated lunges into your own workout routines or try them in my workout 7 Exercises To Get Rid Of Cellulite On Thighs & Butt!
If you like the elevated lunge and the results you get from it, here are a few more exercises you might want to try:
