Exercise of the Week: Elevated Reverse Lunge With Plates

August 29, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Elevated Reverse Lunge With Plates, an exercise that increases lower-body strength.

Who’s Doing It

  • Trent Richardson, Cleveland Browns RB

Muscular Benefits

  • Increase quad and glute strength
  • Improve single-leg stability

Sports Performance Benefits

The Reverse Lunge With Plates is a Lunge variation that is perfect for anyone who wants to increase speed. It strengthens the muscles that are activated when you drive off the line, improving your first-step quickness. It also increases single-leg stability, which is essential for warding off knee injuries when cutting and changing direction. Richardson likes to perform this exercise with plates to add a grip strengthening component to firm up his grasp on the football.

Reverse Lunge With Plates How To

  • Assume athletic stance on four-inch plyo box holding plates at sides
  • Step back with leg to lower into lunge position
  • Forcefully extend front knee and glute to drive up out of lunge and return to start position
  • Repeat for specified reps; perform set with opposite leg

Sets/Reps: 4x8 each leg

Coaching Points

  • Keep lunging knee behind toes
  • Hold plates firmly
  • Keep chest up


Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Michael Jordan: Mind of a Champion Michael Jordan: Mind of a Champion
Views: 548,271
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,039
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,751,840

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

The farmers walk exercise, long embraced by strongmen, is one of the best ways for athletes to enhance their strength, stamina and endurance. Simply...

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

The Most American Workout Ever

The Most American Workout Ever

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

YardBarker