Rear Lunge from Deficit
Deepen your lower body strength with the Rear Lunge from Deficit. This variation increases range of motion, intensely targeting glutes and quads for
Description
A lunge exercise where one foot is elevated behind and the other foot lunges downwards. It targets the lower body muscles.
How to Do Rear Lunge from Deficit
- 1Setup
Stand tall with one foot placed on an elevated surface behind you, such as a step or weight plate, with the ball of your foot on the surface and heel off. Your front foot should be flat on the ground, hip-width apart from the elevated foot.
- 2Setup
Maintain an upright torso, retract your shoulders, and engage your core throughout the movement. You can place your hands on your hips or clasped in front of your chest for balance.
- 3
Inhale as you lower your body straight down by bending both knees, allowing your front knee to track over your toes and your back knee to hover just above the floor.
- 4
Ensure your front shin remains relatively vertical and your torso stays upright throughout the descent, maintaining deep tension in your glutes and quadriceps.
- 5
Exhale as you powerfully push through your front heel to return to the starting position, extending both knees and hips to complete the repetition.
Tips
- Focus on driving through your front heel to maximize glute activation and stability during the upward phase of the lunge.
- Control the eccentric (lowering) phase slowly to enhance muscle tension and improve stability throughout the movement.
- Keep your core braced and engaged throughout the entire exercise to protect your lower back and maintain an upright, stable posture.
- The elevated rear foot allows for a deeper stretch in the front hip flexor of the rear leg, which helps increase the range of motion and glute activation in the front leg.
Common Mistakes
- ×Leaning too far forward: Keep your chest up and torso upright by actively engaging your core to maintain balance and properly target the glutes and quads.
- ×Allowing the front knee to cave inward: Actively push your front knee slightly outward, aligning it with your second and third toes, to protect the knee joint and maintain proper alignment.
- ×Not achieving full depth: Ensure your back knee nearly touches the floor and your front thigh is parallel to the ground to fully engage the target muscles and benefit from the deficit range of motion.
Variations
Narrow Squat from Deficit
Perform narrow squats from a deficit to enhance quad and glute activation. This increases range of motion, intensely targeting your lower body for
Dumbbell Rear Lunge Front Raise
Perform the Dumbbell Rear Lunge Front Raise to build strength in your shoulders, glutes, and quads.
Landmine Rear Lunge
Master the Landmine Rear Lunge to sculpt strong glutes and quads while enhancing balance and core stability.
Related Exercises
Alternate Sprinter Lunge
Master the Alternate Sprinter Lunge to build powerful glutes and quads. This dynamic bodyweight exercise improves lower body strength, balance, and
Bodyweight Forward Lunge (Hinge at Hips)
Perform a bodyweight forward lunge, emphasizing a hip hinge to engage glutes and quads effectively.
Side Lunge
Strengthen your quads, glutes, and inner/outer thighs with the Side Lunge. This dynamic lower body exercise also enhances hip mobility, flexibility, and
Elevated Side Lunge
Elevated Side Lunges build powerful glutes, quads, and inner thighs. This dynamic exercise enhances lower body strength and stability effectively.
Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
Kettlebell Single Leg Glute Bridge Pullover
Target glutes and lats simultaneously with this advanced combo that challenges stability and coordination.
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