Dumbbell Reverse Lunge from Deficit

The Dumbbell Reverse Lunge from Deficit is a challenging and effective exercise that targets multiple muscle groups in the lower body. It is a variation of the classic lunge exercise, but with an added twist – performing the movement from an elevated platform or step. This added elevation increases the range of motion and places greater emphasis on the glutes, hamstrings, and quadriceps. To perform the Dumbbell Reverse Lunge from Deficit, start by standing with your feet hip-width apart on a stable platform that is 4-6 inches high. Hold a pair of dumbbells in your hands by your sides, keeping your core engaged and your chest upright. Take a step backward with one foot, lowering your back knee towards the ground until both knees are at 90-degree angles. Push through your front heel to return to the starting position and repeat on the other side. This exercise not only helps to strengthen the major muscles in the legs but also improves balance, coordination, and overall lower body stability. By incorporating dumbbells, it adds an extra challenge by increasing resistance and engaging the muscles of the upper body. To maximize the benefits of this exercise, ensure you maintain proper form throughout, keeping your core tight and back straight. Remember, before attempting any new exercise, it's important to warm up properly and choose an appropriate weight and platform height based on your fitness level. Always listen to your body and make adjustments as needed. Add the Dumbbell Reverse Lunge from Deficit to your workout routine to take your lower body strength and stability to the next level!

Instructions

• Start by standing with your feet hip-width apart, holding a dumbbell in each hand by your sides.
• Place one foot onto a sturdy elevated platform, such as an aerobic step or weight plate.
• Step back with your opposite foot, and lower your body into a lunge position, keeping your torso upright and core engaged.
• As you step back, allow your front knee to bend to approximately 90 degrees, while keeping your back knee hovering slightly above the ground.
• Ensure that your front knee stays aligned with your ankle and does not go over your toes.
• Push through your front foot to extend your leg, returning to the starting position.
• Repeat the movement on the opposite side, alternating legs with each repetition.
• Continue alternating lunges for the desired number of repetitions or duration.
• Remember to maintain proper form and control throughout the exercise.
• Exhale as you push through your front foot and inhale as you lower into the lunge position.

Tips & Tricks

• Ensure proper form and technique by keeping your back straight and core engaged throughout the movement.
• Increase the intensity of the exercise by holding heavier dumbbells in each hand.
• Focus on maintaining balance by planting the front foot firmly on the ground and distributing weight evenly.
• Incorporate a slow and controlled eccentric phase by taking a longer time to lower your body down into the lunge position.
• Challenge your stability and coordination by performing the exercise on an unstable surface, such as a balance board or BOSU ball.
• Gradually increase the range of motion over time by gradually lowering your back leg closer to the ground as you become more flexible and comfortable with the movement.
• Add variation to the exercise by performing it with a plyometric element, explosively pushing off the ground and switching legs in mid-air.
• Engage your glutes more during the exercise by focusing on pushing through the heel of the front foot.
• Include unilateral training by performing the exercise one leg at a time, alternating between the left and right leg.
• Incorporate a tempo change by performing the exercise with a slow and controlled descent followed by an explosive ascent, emphasizing power and speed.