Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes πŸ‘

⭐️ Increasing squat & deadlift πŸ‹οΈβ€β™‚οΈπŸ‹οΈ

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed πŸƒβ€β™€οΈπŸƒ

⭐️ Getting more flexible in the hips πŸ§˜β€β™‚οΈπŸ§˜


Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

πŸ‘‰Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

πŸ‘‰I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.


I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 πŸ‘ .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). πŸ‹οΈπŸ‹οΈβ€β™‚οΈ


Tag your gym amigos and get to work πŸ’ͺ

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Have a great day!

-Alex Costa-