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Rear Lunge from Deficit

Rear Lunge from Deficit

The Rear Lunge from Deficit is a powerful exercise that targets your lower body muscles, primarily the quadriceps, hamstrings, and glutes. Adding a deficit, such as using an elevated platform or step, increases the range of motion and intensifies the challenge. This exercise also engages your core muscles for stability and balance. By performing Rear Lunges from a Deficit, you'll not only strengthen your legs but also improve your overall lower body stability, mobility, and coordination. This exercise is particularly beneficial for athletes or individuals involved in activities that require explosive lower body strength, such as running or jumping. To maximize the benefits of this exercise, it's crucial to maintain proper form throughout. This includes keeping your upper body upright, engaging your core, and ensuring your front knee stays directly above your ankle as you lower into the lunge. It's essential to start with a light to moderate weight or bodyweight if you're a beginner, gradually increasing the intensity and weight as you become more comfortable and confident with the movement. Incorporating the Rear Lunge from Deficit into your workout routine can be an excellent way to develop lower body strength, enhance your athletic performance, and sculpt your legs and glutes. Remember to always warm up before exercising and consult a fitness professional for personalized guidance and modifications to suit your fitness level and any existing limitations.


  • Start by placing a resistance band right below your knees.
  • Stand on a raised surface, such as a step or sturdy box, with your feet hip-width apart. This will create a deficit for your rear lunge.
  • Engage your core and maintain an upright posture throughout the exercise.
  • Take a big step backward with one leg, and lower your body down towards the ground. Both knees should be bent at a 90-degree angle.
  • Ensure that your front knee is directly above your ankle, and your back knee hovers a few inches above the ground.
  • Push through your front heel to return to the starting position.
  • Repeat the movement with your other leg.
  • Continue alternating legs for the desired number of repetitions.
  • To increase the difficulty, you can hold dumbbells in each hand or use a barbell across your shoulders.

Tips & Tricks

  • Ensure proper form by keeping your chest lifted and core engaged throughout the exercise.
  • Start with a comfortable deficit height, gradually increasing as you become more comfortable and confident in the movement.
  • Focus on driving through your front heel while lunging to engage your glutes and hamstrings more effectively.
  • Don't let your front knee extend or go past your toes; keep it in line with your ankle to prevent unnecessary strain.
  • Maintain a neutral spine by avoiding excessive forward leaning or rounding of the back.
  • Control your movement by lowering down slowly into the lunge and pushing back up with controlled power.
  • Add weights like dumbbells or kettlebells to increase the challenge and build more strength and stability.
  • Vary your lunging direction by occasionally stepping back into the lunge instead of forward to work your muscles differently.
  • Incorporate balance and stability exercises into your routine to further enhance your performance in the rear lunge from deficit.
  • Stay consistent with your workouts and gradually progress by increasing the intensity, depth, or frequency of your lunges.

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