Rear Shift Lunge from Deficit

The Rear Shift Lunge from Deficit is a dynamic lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. This compound movement helps to improve lower body strength, stability, and balance. By incorporating a deficit, this exercise also provides an additional challenge, forcing your muscles to work harder and increasing the range of motion. To begin the Rear Shift Lunge from Deficit, you will need a step, box, or platform that is around knee height. Stand with your feet hip-width apart and step your back foot onto the elevated surface. Your front foot should be positioned slightly forward, maintaining a stable stance. Engage your core and keep your chest upright throughout the movement. From this starting position, slowly lower your back knee toward the ground, bending both knees to approximately 90-degree angles. The front knee should be directly above your ankle, and your back knee should hover above the ground. Make sure to maintain a straight back and avoid leaning forward. Once you reach this point, drive through your front heel to return to the starting position. As you rise up, shift your weight onto your back foot, engaging your glutes and hamstrings. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with the opposite leg. Incorporating the Rear Shift Lunge from Deficit into your workout routine can help you build strength, stability, and mobility in your lower body. Remember to start with a weight or resistance level that challenges you but allows for proper form. As you progress, you can gradually increase the resistance or the deficit height to continue challenging your muscles and promoting growth.

Instructions

• Start by standing on a raised surface, such as a step or a weight plate, with your feet hip-width apart.
• Step back with your right foot and lower your body into a lunge position, keeping your left knee directly above your left ankle.
• Push through your left heel to return to the starting position.
• Repeat the movement with your left foot, stepping back and lowering into a lunge position.
• Continue alternating between your right and left foot for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the entire movement to maintain stability and proper form.
• Keep your chest lifted and shoulders back to prevent rounding of the upper back.
• Focus on driving through the front heel to activate the glutes and quads effectively.
• Maintain a controlled and slow descent to engage and challenge the muscles more.
• Use proper breathing techniques - exhale as you push through the front heel to stand back up.
• Start with a lighter weight or no weights at all until you have mastered the proper form.
• Increase the range of motion gradually as you become more comfortable with the movement.
• Incorporate balance and stability exercises to improve overall coordination and prevent injuries.
• Listen to your body and modify the exercise if you experience any pain or discomfort.
• Ensure you have proper footwear with good arch support to provide stability and reduce the risk of injury.