Dumbbell Reverse Deficit Lunge
Elevate your leg day with Dumbbell Reverse Deficit Lunges! Build strength, balance, & definition. Feel the burn!
The Dumbbell Reverse Deficit Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Deficit Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Hip Abductor (gluteus medius)
Dumbbell Reverse Deficit Lunge Variations and Alternatives
How to do the Dumbbell Reverse Deficit Lunge
Stand on a step or platform with a dumbbell in each hand hanging at your sides.
Make sure there is sufficient space behind you to perform a lunge.
Step back with one leg, lowering your body until the rear knee almost touches the ground. Your front thigh should be parallel with the ground, and your knee should be over your ankle.
Push through your front heel to return to the starting position, engaging your glutes and quads.
Perform all repetitions on one leg before switching to the other leg, or alternate legs for each rep, depending on your training preference.
Maintain a straight torso and keep your head up throughout the movement.
Make sure to control the descent rather than dropping down quickly to maintain tension on the leg muscles and avoid injury.
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Dumbbell Reverse Deficit Lunge FAQs
What muscles does the Dumbbell Reverse Deficit Lunge work?
The Dumbbell Reverse Deficit Lunge mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Reverse Deficit Lunge?
Dumbbells.
Is the Dumbbell Reverse Deficit Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Reverse Deficit Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Reverse Deficit Lunge variations and alternatives?
Similar exercises include the Barbell Sumo Deficit Deadlift, Dumbbell Bulgarian Deficit Split-Squat, Dumbbell Lateral Step-Up and Dumbbell Rear Lunge.
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