Dumbbell Deficit Reverse Lunge
10 reps
Stand on a platform, step back into a deep lunge, then drive up.
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QUADS
Dumbbell Deficit Reverse Lunge
Performing a dumbbell reverse lunge from a raised platform lets the back leg travel lower than the floor would allow, stretching the range and boosting muscle recruitment in the quads, glutes and hamstrings. The dumbbells add load without restricting how you move. It's a great single-leg builder for depth and strength.
How to do it
- 1
Hold a dumbbell in each hand and stand on top of a low platform.
- 2
Keep your chest tall, core braced and eyes forward.
- 3
Shift your weight onto one foot and lift the other off the platform.
- 4
Reach that foot back and plant the ball of it on the floor behind you.
- 5
Bend both knees to sink into a deep lunge, then pause at the bottom.
- 6
Drive through the front leg to stand back up onto the platform, and alternate sides.