The glutes are responsible for hip extension, and the increased ROM in deficit reverse lunges means they get a great workout from this compound leg exercise. Also, your knees and hips work through a larger-than-normal range of motion. So, feel free to mix up your leg workouts and include some of the alternatives and variations listed in this article. The main muscles worked during the reverse lunge (or backward lunges) are similar to the forward lunge - the Glutes and Quadriceps. Safer and more knee-friendly than using freeweights. Use a shorter stance to increase quads activation. Deficit reverse lunges are a highly effective lower-body exercise, but that doesnt mean you need to do them all the time. As always, its always better to master the basics before adding a new twist, or this case a deeper stretch, to your exercise. I just care that the leg is active and the balance is solid. The difference between lunges and squats is simply how many feet are on the ground and when. Even many negligent and poorly designed programs are still less dangerous than playing sports, on average, so we cant be scared by the weight room injury bogeyman. Save my name, email, and website in this browser for the next time I comment. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. Cant decide between deficit forward or reverse lunges? Lunges usually fail due to volume fatigue rather than from being too heavy for low-repetition work, as one repetition maximum tests for lunges are rare. An excellent alternative to more traditional lunge variations. These factors make this an excellent hypertrophy exercise for the lower . Compared to forward lunges, deficit reverse lunges are very knee friendly. This is a good step up from deficit reverse lunges and ideal for intermediate exercisers. While the exercise is not new, better science and practice of the movement are. There really is no reason to choose between them. Drop as low as possible, you should be nearly touching the floor to get that hip stretch this move was intended for. Let the weight settle, reset your start position, get tight, and do another rep. Primary: Quadriceps, hamstrings, gluteus maximus, erector spinae. It seems that people only start to think more deeply about the movement when the load becomes high. Reverse deficit lunges are generally more knee-friendly than regular lunges, especially forward and walking lunges. The deficit reverse lunge is a great move for helping build bigger squat numbers (it can work as a primary leg day movement). Lunges arent the only exercise that benefits from a deficit. I have only used very heavy reverse lunges into the 315-pound range for strong athletes. If they do bother your knees, skip the deficit altogether and just do regular reverse lunges. In order to maintain your overall posture while doing the deficit reverse lunge, the following muscles work together: erector spinae, quadratus lumborum located in your lower back, gluteus medius and gluteus minimus. Deficit reverse lunges work because they take you further into hip flexion. Video 2. Take a large step forward, bend your legs, and lower your front knee down to within an inch of the floor. Image 1. While it's true they give your quads a toasting, going further into hip flexion will take your glutes in to a deeper stretched position and work them hard at longer lengths. Therefore, if you are going to go full range, I recommend building up over the years and not rushing the chase. How do you feel deficit lunges in your glutes? Stand up tall, brace your abs, and pull your shoulders down and back. Single-Leg Deadlift. Incorporate your upper body into the curtsy lunge with this move. Depending on your mobility, you may be able to use quite a big deficit for your reverse lunges. Reverse lunges are a single-leg exercise. But before you begin, make sure you spend a few minutes warming up to prepare your muscles and joints for what you are about to do. If you're a beginner, then I'd highly suggest to start with the reverse lunge. Allow the back knee to come as close to the floor as possible. . The first thing people ask about the reverse lunge is the knee benefits, as it tends to be revered as more friendly to the joints of the leg. You can also do reverse cable lunges and use a deficit to make this exercise more challenging. While there is nothing wrong with regular lunges, deficit reverse lunges will take your leg workouts to a whole new level. Choose the one you enjoy best! I determine the amount of box height and load based mainly on my personal philosophy, but its likely to be similar to that of many other coaches for obvious reasons. Alternatively, you can try this awesome, if unusual, cable lunge variation. Being agnostic to style and caring only about whats best for the athlete isnt a popular path, but if you do your homework, you will always see a bias behind nearly every exercise. Also, keep your hips and shoulders square and to the front. Most of the weight should be on your front leg. That means they involve multiple muscles and joints working together. This makes it easier on knees. The muse for this article was Alan Bishop, who is one of those craftsmen that simply let their work speak for itself. Lower the kettlebell back down. The main goal is that the hamstring and calf meet without posterior tilting of the pelvis to create excessive flexion of the spine. The deficit reverse lunge is a compound exercise that builds strength and size in the hips and thighs. Athletes can be taught to use eccentric contractions during the step-down portion of the step-up, but reverse lunges really emphasize the descent far more naturally than step-ups, in my experience. Just to be sure, we are talking shorter than a Reebok step in regard to height with most athletes. Let it dictate how it creates value in your situation. If you are standing on a weight plate, you may need to place two side by side to give you a wide enough platform, putting one foot on either plate. Since reverse lunges are a subset of the lunge pattern, I did some reading on lunges in general and focused on the reverse movement. Time your rest periods and stick to 60-90 seconds. Its an excellent exercise for your entire lower body and core. Alternate legs for the duration of your set. Then, with your back to the bench, place your front foot on the raised platform and your other foot on the bench behind you. The key is that loads for deficit reverse lunges are less than split squats and the range of motion is lower than step-ups. Guide: The Key To Building Lean Muscle For example, raise or lower your front foot to change the range of motion or use weights to overload your muscles. If you add the deficit reverse lunge exercise into your program for a short phase and it makes a difference, Ill be happy. Currently, I dont know of any research reviews on reverse lunges with a deficit, just reverse lunges and step-up exercises. Because you are standing on raised blocks, it may feel like a long way down to reach the floor. Compared to the regular reverse lunge done on the floor, lunging from a raised platform allows for a greater degree of hip flexion, working your lower body muscles . The front rack reverse lunge trains the following muscle groups: Quadriceps Adductors Glutes Core Upper Back PERFORMING THE FRONT RACK REVERSE LUNGE WITH PROPER TECHNIQUE Pick up two kettlebells (dumbbells are okay, but kettlebells are better) and hold them at your sides (you could also use just one kettlebell as well) Get more from deficit reverse lunges while keeping your risk of injury to a minimum by following these guidelines: Not sure if deficit reverse lunges deserve a place in your leg workouts? Suspended Reverse Lunge This movement is more akin to the split squat in that you can't really alternate legs easily. Done for high reps, Hindu squats are an excellent cardio conditioning exercise. 6. But not in weightlifters, even when they have accidents involving massive amounts of weight. Short range is less than anatomically available distance, so make sure you dont confuse full-range options that are usually dumbbell- or plate-loaded. Squeeze your glutes and drive at the top. The primary abductor muscles are gluteus minimus, gluteus medius, and tensor fascia latae. Choose Wisely: Alternating Legs vs. Deficit step-through lunges combine front and back lunges to hammer your quads, glutes, and hamstrings in no-time flat. For athletes, deficit reverse lunges will help add. Rest for a moment, swap legs, and then do the same number of reps. Primary: Quadriceps, hamstrings, gluteus maximus. Repeat on the right leg. Take a look at this list of benefits, and then make up your mind! Deficit reverse lunges involve a larger range of motion than regular reverse lunges. If you suffer from knee pain, this is a godsend. "The deficit reverse lunge is a progression of the traditional reverse lunge and is one of the most well-tolerated and challenging single leg movements." The deficit reverse lunge is a great way to add some additional range of motion to your reverse lunge exercise and increase the difficulty. With deficit training, you perform your chosen exercise on a raised platform so you can descend further than usual. At the bottom of your movement, you should be sitting on the balls of your feet, and your hands should be above your toes. However, due to the need for balancing during the movement of the reverse lunge, you will also target smaller stabilizing muscles of the hip, knees, and ankles. Look to find ways to teach the rear leg to contribute in different ways by increasing and decreasing the joint angle. Bend your legs and lower your rear knee down to about an inch above the floor. Your Privacy Choices: Opt Out of Sale/Targeted Ads. If you want to make lunges more challenging but dont want to resort to adding a lot of weight to your workouts, deficit reverse lunges are a logical progression. 73K views 5 years ago Perform this just as you would a regular reverse lunge, but instead of starting on the ground, begin by standing on a short box or other elevated surface. Two-thirds or more of the weight should be traveling through your front leg. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Reverse Lunge. Our product picks are editor-tested, expert-approved. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. All Rights Reserved. The Hindu squat is one of the oldest and most well-documented exercises and involves a large ROM at the hips and knees. With deficit split squats, you do your reps without moving your feet, so there are no transitions to coordinate. Experiment with holding the handle in both hands and one hand to see which you prefer. By increasing the load, it can be used in all sorts of strength training programs, or by doing the bodyweight version, it can be used in HIIT circuit workouts or warm-ups. The abductors have an essential role to play in deficit reverse lunges as they help stabilize your knees and hips to prevent unwanted movements. Maximal range or near maximal range work helps sustain mobility, but to improve range you need to incorporate other variations. Pull your shoulders back, brace your core, and look straight ahead. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Squat down and grab the bar with a double overhand or alternating grip. Try this exercise with dumbbells by your sides for a more demanding workout. Go Get Faster Anyway (A Four-Week Speed Training Plan), Curved Treadmills: Pros and Cons That You Should Know, Top 10 Resistance Band Exercises Athletes Should Use, CVASPS Seminar Q&A Series: Boo Schexnayder, Preventing ACL and Achilles Injuries with Elastic Strength Training, Cody Hughes: Student-Athlete Preparation Podcast. In this article, I tackle more than just why the exercise matters and how to do itI put it head to head with similar exercises and make a case for placing it on a pedestal. Depending on how you load them, you can use reverse lunges to achieve almost any muscular fitness goal. Id rather be overcautious and go conservatively and use a rack than go too heavy and play with fire. Deficit Reverse Lunge: Stand on a step, or weight plate, or some stable elevated surface and then step back onto the ground. 2. Since youre herewe have a small favor to ask. However, some exercises have a fixed ROM because either the bar comes into contact with your body, e.g., bench presses, or your limbs touch the floor, e.g., regular push-ups. Take a shorter step back to increase quadriceps engagement. The reverse lunge and split squat are two common and highly effective unilateral movements for coaches and athletes to implement into training programs to improve balance, coordination, muscular . There is no ideal way to program the reverse and deficit reverse lunges, so trust your instincts and keep good record-keeping. SF. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. The deficit reverse lunge is a great move for helping build bigger squat numbers (it can work as a primary leg day movement). These are divided into three main categories skeletal, smooth, and cardiac. Slovakia's ownMichal Krizohas risen meteorically in the IFBB Pro League's Men's Open division. There is also a major conditioning component to barbell reverse lunges. Great single leg exercises for beginners can include bodyweight reverse lunges and bodyweight Bulgarian split squats, whereas great single leg exercises for advanced lifters can include dumbbell deficit reverse lunges or weighted-vest pistol squats. Also, the exercise starts with a descent or eccentric contraction, theoretically making it a good exercise in the long run. Step down straight behind your with one foot into a lunge position, lowering your knee almost to the floor. I do think we need to focus on ways to make sure athletes do the lift properly, so here are a couple of points to consider. Copyright 2023 SimpliFaster. Still, this badass move plays a critical role when it comes to making .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}unilateral leg day strength gains.