How to do a Dumbbell Deficit Reverse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Platforms
Workouts with Dumbbell Deficit Reverse Lunge
Target muscles worked
Instructions for Proper Form
Dumbbell Deficit Reverse Lunge is a variation on the standard Reverse Lunge. This compound exercise primarily targets your quads, hamstrings, and glutes. By performing the movement from a deficit, you increase the range of motion, which can lead to better muscle activation and more strength gains. Using dumbbells adds resistance without limiting your movement freedom.
- Grasp a dumbbell in each hand, and position yourself on top of the platform.
- Keep your core engaged, chest up, and gaze forward to maintain proper form and posture through the movement.
- Shift your weight to one foot, and raise the opposite foot off the platform.
- Reach your raised foot back behind you, and plant the balls of your feet on the floor.
- Make sure you plant your foot in a position that you can use to lunge. If you need to adjust, do it before dropping into your lunge.
- Bend your front knee, and drop your back knee towards the ground to drop into a deep lunge position.
- Hold this position for a moment at the bottom of the movement.
- Engage your quads, glutes, and hamstrings to drive your front leg into the platform, and extend your front leg.
- As you extend your leg, drive your back knee forward, and return to the starting position atop the platform.
Alternatives & Variations to Dumbbell Deficit Reverse Lunge
1. Reverse Lunge
43.4 mSCORESWAPPED 141 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
2. Dumbbell Lunge
97.6 mSCORESWAPPED 105 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 81 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
4. Deficit Reverse Lunge
30 mSCORESWAPPED 69 TIMESDeficit Reverse Lunge is a variation on the more standard Reverse Lunge. Like other Reverse Lunges, this compound exercise primarily targets the glutes, hamstrings, and quads. By stepping back from an elevated surface, you increase the range of motion, which can enhance muscle activation and flexibility. This is a great variation for anyone looking to add more depth and difficulty to their lunges.
- Intermediate
- Quads
- Platforms
5. Leg Extension
99.4 mSCORESWAPPED 48 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
6. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 45 TIMESThis exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Intermediate
- Quads
- Smith Machine
7. Leg Press
99.7 mSCORESWAPPED 35 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
8. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 31 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.
9. Dumbbell Step Up
84.4 mSCORESWAPPED 31 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
10. Dumbbell Curtsy Lunge
38.3 mSCORESWAPPED 26 TIMESTargets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.