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How to Execute a Reverse Lunge from a Deficit

The REVERSE LUNGE FROM DEFICIT is a slightly more advanced exercise then a traditional lunge – which makes it perfect for those looking to further challenge their single leg strength in a greater range of motion.

If you don’t have a lot of experience with lunges or are still perfecting your form, you should check out this post and learn how to lunge properly before progressing onto the reverse lunge from deficit.

If you’re looking for a slightly less advanced lunge, check out my post on THE REVERSE LUNGE TO BALANCE here and give it a try before attempting this exercise.




Why we like it:

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  • It develops strength in a range great than 90 degrees of hip and knee flexion
  • It forces you to keep the weight in your front foot
  • It helps to improve single leg balance and overall hip and core stability
  • You can easily add hand weights, a weight vest, or front load this exercise to progress



Recommended sets & reps:

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  • 3 x 10 per side




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  • Lunge patterns can be completed safely 2-3x per week depending on your current level of fitness and training volume.



Give it a try and let me know what you think! If you have any questions about the reverse lunge from deficit, don’t hesitate to let me, Jen or Chad know.



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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.