Dumbbell Reverse Lunge From Deficit

Muscles worked

Setup

1. Stand on a stable platform or weight plate (2-4 inches high) with your feet hip-width apart.
2. Hold a dumbbell in each hand at your sides using a neutral grip (palms facing in).
3. Engage your core and pull your shoulder blades back and down to create a stable torso.

How to do it

1. Inhale as you take a controlled step backward off the platform with one leg, landing on the ball of your foot.
2. Lower your hips vertically until your back knee is just above the floor and your front thigh is at least parallel to the platform.
3. Exhale and drive forcefully through the heel of your front foot to return to the starting position on top of the platform.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep the front knee tracking directly over the middle of your foot, avoiding inward collapse.
• Maintain a slight forward torso lean to increase glute recruitment and protect the lower back.
• Ensure the back leg stays aligned with the hip rather than crossing behind the front leg.
• Keep your weight centered primarily on the front leg; the back leg is only for balance.

Pro tips

• Focus on the deep stretch in the glute of the front leg at the bottom of the movement to maximize muscle fiber recruitment.
• Avoid 'springing' off your back toe; instead, visualize pulling yourself back up using only your front leg.

Make it harder

• Increase the height of the deficit to 4-6 inches to further challenge your mobility and strength.
• Hold a single dumbbell in the goblet position to shift the center of mass and increase core and quad demand.

Frequently asked

What muscles does the dumbbell reverse lunge from deficit work?

The dumbbell 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 reverse lunge from deficit?

The dumbbell reverse lunge from deficit uses dumbbell.

Is the dumbbell reverse lunge from deficit good for beginners?

The dumbbell 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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