How To Do Elevated Lunge

Chris Freytag demonstrating an Elevated Lunge

Elevated Lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. Elevated Lunge lets 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 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 Lunge is 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.

Lunges of all kinds are amazing. One of the best things you can do when working out is to add variety to your exercises. Try our workout  7 Squat and Lunge Variations For Toned Legs.

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.

1) 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.

2) 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.

3) 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.

Targets: glutes, quads, hamstrings

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