Quad - Elevated Lunge

Physical Therapy First Demonstration of Quad - Elevated Lunge

🧾 What you’ll see
Setup — Stand in a split stance with the front foot elevated on a small step (about 2-4 in / 5-10 cm). Ribs stacked over the pelvis, light brace, eyes forward. Rear heel high, front foot tripod grounded (big toe, little toe, heel).
Movement — Lower in a controlled descent, letting the front knee travel forward over the mid-foot while keeping the heel heavy. Maintain an upright torso for knee-dominant loading. Drive through the whole front foot to return to the start.
Reset — Brief balance and breathing reset, then switch sides with the same stance width and elevation.

🎯 Coaching cues

“Ribs over pelvis” — stay stacked; avoid leaning back or flaring ribs.

“Knee over 2nd–3rd toe” — track clean; no caving in or drifting out.

“Heel heavy, fore-foot engaged” — keep a stable tripod under the front foot.

“Slow down, own the bottom” — descend for 2-3 seconds, pause briefly, and rise smoothly.

“Quiet pelvis” — no hiking or tilting; front thigh should do the work with control.

💪 Why it helps

Increases front-side knee flexion and emphasizes the quadriceps.

Promotes ankle dorsiflexion and clean knee tracking for gait and squats.

Builds single-leg strength and control, beneficial for runners and athletes.

Reduces low-back compensation by emphasizing upright posture and lumbopelvic control.

📋 Step‐by‐step

Elevate the front foot on a sturdy step (≈2-4 in). Find a comfortable split stance.

Lightly brace your core; keep ribs stacked over pelvis.

Descend by bending the front knee forward over the mid-foot, keeping the heel down and torso tall.

Pause briefly near your end range (no pain or pinching).

Exhale, drive through the full front foot to stand tall.

Repeat for the prescribed number of reps, then switch legs with the same setup.

⏱️ Dosage

For strength: 3–4 sets × 6–10 reps per side, 2–3 times per week.

For warm-up/primer: 1–2 sets × 5–6 reps per side before squats or runs.

Tempo suggestion: 2-3 seconds down, 1-second pause, 1-2 seconds up.

⚡ Progressions

Raise elevation to 4–6 in.

Add dumbbells (suitcase or goblet).

Incorporate tempo holds: 3-5 seconds at the bottom.

Try a deficit split squat or add a calf raise for ankle emphasis.

⬇️ Regressions

Use a lower elevation (e.g., book or thin plate) or support balance with a dowel or wall.

Reduce depth and stop before heel lifts or knee collapses.

Perform a standard split squat without elevation until control improves.

❌ Common errors

Front heel lifting or foot collapsing (loss of tripod).

Knee caving (valgus) or drifting far laterally.

Excessive forward lean shifting load to hips/back.

Rushing through reps — skipping the pause and control.

🧰 Equipment

A low step or plate (2–4 in)

Optional dumbbells for added resistance

Optional dowel or wall for balance support

🚨 Disclaimer
This video and the exercises shown are for general educational purposes only and are not a substitute for individualized evaluation, diagnosis, or treatment. Before performing any exercise, you agree to:

Consult with a qualified provider if you have or suspect an injury or medical condition.

Assume all risks associated with exercising.

Understand that viewing this video does not create a therapist–patient relationship with Physical Therapy First.
Stop immediately and seek professional advice if you experience sharp pain, numbness/tingling, dizziness, or shortness of breath.

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