Deficit reverse lunges

Deficit Reverse Lunges are a variation of reverse lunges performed from an elevated platform. This exercise increases the range of motion and activates the glutes , hamstrings , and quadriceps even more than the standard version. It is ideal for building lower body strength, improving balance and increasing flexibility in the hips.

Correct form and technique

How to perform Deficit Reverse Lunges correctly:

  1. Stand on a stable platform or step bench, with your feet hip-width apart and your arms relaxed by your side or holding weights.
  2. Step one leg back off the platform and lower your hip toward the floor until the back knee almost touches the ground and the front thigh is parallel to the platform.
  3. Push through the heel of the front leg to return to the starting position.
  4. Repeat on the same leg for the desired number of repetitions, or switch legs with each repetition.

Make sure to keep your upper body upright and avoid letting the front knee go too far over the toes. Keep the core engaged to maintain balance.

Watch this video for a visual demonstration of proper technique for Deficit Reverse Lunges.

Common errors

To avoid injury and maximize the benefits of Deficit Reverse Lunges, avoid these mistakes:

  • Insufficient depth: Make sure to go deep enough so that the back knee almost touches the floor for full muscle activation.
  • Crooked back: Keep your back straight and your chest lifted to protect your lower back.
  • Unstable platform: Always use a stable riser to avoid the risk of slipping or losing your balance.

Variations and Modifications

Adapt the exercise to your level or goals by trying these variations:

  • Beginner: Perform standard reverse lunges on the floor without an elevation.
  • Advanced: Hold dumbbells or a barbell to increase intensity.
  • Explosive Reverse Lunges: Add a jump when returning to the starting position to improve explosive power.

Reps and sets

Aim for 3 sets of 10-12 reps per rep. leg. Increase the weight or number of repetitions as you get stronger.

Breathing

Inhale as you lower your body into the lunge and exhale as you push yourself back to the starting position. Controlled breathing helps maintain balance and strength during the exercise.

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