Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

โญ๏ธ Growing and strengthening the glutes ๐Ÿ‘

โญ๏ธ Increasing squat & deadlift ๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ‹๏ธ

โญ๏ธ Jumping higher ๐Ÿฐ

โญ๏ธ Increasing sprinting speed ๐Ÿƒโ€โ™€๏ธ๐Ÿƒ

โญ๏ธ Getting more flexible in the hips ๐Ÿง˜โ€โ™‚๏ธ๐Ÿง˜


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:

๐Ÿ‘‰Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

๐Ÿ‘‰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 ๐Ÿ‘ .

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). ๐Ÿ‹๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ


Tag your gym amigos and get to work ๐Ÿ’ช

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-

Lower Body Stretching Routine

Today I am going to show you some of my go-to stretches for my lower body. I used to do these during football and track season. These will increase flexability in the hip flexors, glutes,hamstrings, lower back and more! Hope everyone is having a great Monday. I will see you guys tomorrow with another video!

    -Alex Costa-