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An elevated lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. Elevated lunges let you stay in a stationary position to help really focus your attention on shaping your booty and sculpting your thighs. Elevated lunges can be done with body weight alone or with added weight.
And bonus – they are low impact! If you are looking for killer thighs and an awesome rear end, you should learn how to do an elevated lunge.
Lunges are amazing. If go to a gym, work with a trainer, or watch any number of fitness videos, you won’t escape doing lunges! However, lunges that add more forward motion can be challenging for those that have knee injuries or other knee problems.
You see, when you step forward into a traditional lunge you end up putting pressure on your knees. It’s just part of the move. For many people this isn’t an issue, but for those that it bothers, you don’t need to give up lunges altogether. Elevated lunges are done in a stationary position so your foot is not hitting the floor with body weight behind it putting pressure on your knees.
Lifting and lowering in a stationary position keeps the focus on the squeezing of your glutes and thighs.
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Elevated Lunge Exercise Instructions
The most important tip for practicing any type of lunge is to MAKE SURE you do it with proper form! Move slowly and get a full range of motion before you add a barbell or dumbbells.
- 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 in the video below as Chris explains how to properly perform an elevated lunge.
What Muscles Do Elevated Lunges Work?
Elevated lunges are an awesome lower body exercise that works your glutes, quads, hamstrings, and core.
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. A nice strong, shapely rear end is the envy of all. If that’s what you’re looking for, look no farther than the elevated lunge. In essence you are 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
Elevated lunge is one of the most specific exercises for strengthening and sculpting your legs. It is also great because it is 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 lunge has a balance element to it. 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.
How Many Calories Do Elevated Lunges Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working hard. Want to burn more? Add weights to your elevated lunge. Bottom line – the harder you work, the more calories you burn.
Other Exercises Similar to Elevated Lunges
If you like elevated lunge and the results you get from it, here are a few more exercises you might want to try.
