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
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 6,344,447
How to Perform the Euro Step With Iman Shumpert
Views: 85,075
Jadeveon Clowney on Making Big Hits
Views: 5,106,103

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 81,330
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 227,291
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

Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,925
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

Train Like a Pro: Los Angeles Lakers Strength Training Program

Speed Drill of the Day: Weighted Arm Swings

The Top 10 Mistakes Athletes Make in the Weight Room

Speed Drill of the Day: Reverse Lunges

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: James Harden's Basketball Maintenance Workout

3 Keys to Better Softball Workouts

Not Making Bench Press Gains? Try These Strategies

Jump Higher After a Month With These 3 Exercises

Is It Too Soon for Olympic Lifts?

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Reasons Why You Should Do Full-Body Workouts

3 Keys to a Solid Squat Setup

How You Can Olympic Lift With an Injury

Todd Durkin's Complete Football Strength Training Program

8-Exercise Advanced Chest and Back Workout

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Baseball Strength Workout Program

Get Faster to Pitch Harder

Paul Rabil's Powerful Rotational Strength Workout

Tobin Heath's Powerful Leg Workout

Build Athletic Strength with the Playground Sandbag Workout

3 Tips to Blast Through Training Plateaus

How to Use the Pallof Press for an Iron Core

Build a Strong Upper Body With These Landmine Exercises

Increase Athletic Strength with Rotational Bodyweight Training

How to Recover From a Soccer Game or Workout

Add Surprise Sets for a Great Workout Finisher

4 Tips for Reducing Deadlift Back Pain

Use Sled Pushes to Increase Speed, Strength and Power

The 4 Best and Worst Cable Machine Exercises

Kevin Love's In-Season Workout

5 Quick Workout Fixes for Faster Muscle Growth

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Use Wave Loading to Take Your Strength to the Next Level

2 Brutal 10-Minute Workouts That Deliver Serious Results

Get Faster With This Weightlifting Technique

3 Habits of Highly Successful Coaches

Build Muscle With the 2-Second Pause Workout Program

Abby Wambach's Soccer Power Workout

Abby Wambach's Strength and Speed Workout

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?