Elevated Back Lunge
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General info
How to perform exercise
- Установите штангу с желаемым весом в силовой раме на уровне плеч. Поставьте невысокую платформу позади себя.
- Поместите гриф на верхнюю часть спины. Немного прогнитесь в пояснице. Встаньте на платформу обеими ногами.
- Выполните выпад назад. Задняя нога согнута в колене. Опускайтесь до тех пор, пока колено не коснется пола.
- Задержитесь и, выпрямляя бёдра и колени, вернитесь в исходное положение.
Вариации выполнения:
а) с гантелями или блином
б) на одном месте, приседаниями вниз
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Hamstrings, Calves, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Elevated Back Lunge» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Elevated Back Lunge
Author: AtletIQ: on
Elevated Back Lunge — The benefits of exercise, how to properly perform and how many sets to do..
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