Demo & instructions
Deficit Dumbbell Reverse Lunge
Also known as: Deficit Reverse Lunge, Elevated Reverse Lunge
Instructions
A reverse lunge performed standing on a low platform, so the back foot steps down to the floor. The extra drop gives the front leg a longer range, with a deep stretch through the glute at the bottom.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–16 reps
Setup
- 1Choose a low, stable platform — roughly a hand's width high is plenty.
- 2Stand on top of it with feet hip-width apart and a dumbbell hanging in each hand.
- 3Stand tall with your shoulders back and your trunk braced.
Execution
- 1Step one foot back and down to the floor, landing on the ball of the foot.
- 2Bend both knees and lower until your back knee comes close to the floor, below the level of the platform.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
