Elevated Deep Lunge Dorsi Flexion

Muscles worked

Setup

1. Place your front foot firmly on a step or elevated platform (4-6 inches high).
2. Step your back leg far behind you into a long lunge stance with the back heel lifted.
3. Ensure your front foot is flat and your torso is upright with a neutral spine.
4. Engage your core and square your hips toward the front.

How to do it

1. Inhale as you lower your hips and drive your front knee forward as far as possible past your toes.
2. Keep your front heel glued to the step throughout the movement to maximize the stretch in the Achilles and calf.
3. Pause for one second at the bottom of the movement, feeling the deep stretch in the ankle and hip flexor.
4. Exhale as you push through the midfoot of the front leg to return to the starting position using a controlled tempo.

Form checklist

• Do not allow the front heel to lift off the step at any point.
• Ensure the front knee tracks directly over the second toe, avoiding internal collapse.
• Keep the back knee hovering just above the floor at the bottom of the rep.
• Maintain an upright or slightly forward-leaning torso without rounding the lower back.

Pro tips

• Think about 'closing the gap' between your calf and your hamstring to ensure maximum knee flexion and ankle dorsiflexion.
• Gently lean your chest toward your front thigh as you descend to shift more load onto the front ankle and glute.
• Focus on a slow 3-4 second eccentric phase to safely increase the range of motion in the ankle joint.

Make it harder

• Hold a dumbbell in the hand opposite to the front leg (contralateral load) to further challenge stability and increase resistance.
• Increase the height of the step to allow for an even deeper lunge and greater hip extension on the trailing leg.

Frequently asked

What muscles does the elevated deep lunge dorsi flexion work?

The elevated deep lunge dorsi flexion primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the elevated deep lunge dorsi flexion?

The elevated deep lunge dorsi flexion requires no equipment — just your body weight.

Is the elevated deep lunge dorsi flexion good for beginners?

The elevated deep lunge dorsi flexion is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps