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Improve Lower Body Strength and Functionality with Deficit Reverse Lunges

Deficit reverse lunges are a variation of the traditional reverse lunge exercise that can help to improve lower body strength and stability. By performing the exercise with a deficit, you are adding an additional challenge to the movement, which can help to increase the effectiveness of the exercise.

One of the primary benefits of deficit reverse lunges is that they can help to improve balance and coordination. When you step back into a reverse lunge position, your body must adjust to the change in weight distribution and maintain balance. By performing the exercise with a deficit, you are adding an additional challenge to this balance component, which can help to improve your overall coordination and stability.

In addition to improving balance and coordination, deficit reverse lunges can also help to strengthen the muscles of the lower body. The lunge movement targets the muscles of the glutes, hamstrings, and quadriceps, and by adding a deficit to the exercise, you can increase the resistance and intensity of the movement, leading to improved strength and muscle development.

Deficit reverse lunges can also be a great exercise for improving functional movement patterns. Many of the movements that we perform in everyday life, such as climbing stairs or squatting down to pick up an object, require us to step backward and lunge. By practicing this movement pattern with a deficit, you can improve your ability to perform these everyday tasks with ease and efficiency.

To perform deficit reverse lunges, start by standing with your feet shoulder-width apart and placing a small plate or step underneath one foot. Step backwards with the opposite foot and lower your body down into a lunge position, keeping your chest upright and core engaged. Push through the heel of your front foot to return to the starting position, and repeat on the opposite side. Be sure to keep your front knee aligned with your ankle as you lunge and avoid letting it collapse inward.

Incorporating deficit reverse lunges into your workout routine can be a great way to improve lower body strength, balance, and coordination. Start with just a few reps on each side and gradually increase the number of reps and sets as you become more comfortable with the movement. With consistent practice, you'll be able to see significant improvements in your lower body strength and functional movement patterns.

Check out my video below with three easy form tips to remember when performing this exercise.


Coach Kiki McClellan

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