Dumbbell Opposite Reverse Lunge From Deficit

Muscles worked

Setup

1. Stand on a stable 2-4 inch platform or step with feet hip-width apart.
2. Hold a dumbbell in the hand opposite to your lead (working) leg.
3. Engage your core and find a focal point ahead to maintain balance.
4. Position the lead foot firmly in the center of the step.

How to do it

1. Inhale and step back with the non-working leg, lowering your hips until the back knee nearly touches the floor.
2. Keep the majority of your weight on the front heel, allowing the front hip to sink below the level of the knee.
3. Exhale and drive powerfully through the front heel to return to the starting position on the step.
4. Maintain a controlled 2-second descent and a 1-second forceful ascent.

Form checklist

• Keep the front knee aligned with the second toe; do not let it cave inward.
• Maintain a neutral spine with a slight forward torso lean to emphasize the glutes.
• Ensure the back foot lands far enough back to maintain a 90-degree angle in the front leg.
• Keep the hips square to the front, resisting the pull of the dumbbell to rotate your torso.

Pro tips

• Focus on the deep stretch in the glute of the front leg at the bottom of the movement.
• Imagine 'pushing the step away' from you to engage the posterior chain more effectively.
• Keep the dumbbell close to your side to prevent unnecessary shearing forces on the spine.

Make it harder

• Increase the deficit height to 6 inches to further challenge hip flexion and glute recruitment.
• Add a 2-second pause at the bottom of the rep to remove all elastic energy and increase time under tension.

Frequently asked

What muscles does the dumbbell opposite reverse lunge from deficit work?

The dumbbell opposite reverse lunge from deficit primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell opposite reverse lunge from deficit?

The dumbbell opposite reverse lunge from deficit uses dumbbell.

Is the dumbbell opposite reverse lunge from deficit good for beginners?

The dumbbell opposite reverse lunge from deficit is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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