Dumbbell (Double) Deficit Reverse Lunge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall on a low step or plate a few inches high, a dumbbell in each hand at your sides.
- Step one foot back off the platform and lower until the back knee is just off the floor, keeping the front shin fairly vertical.
- Drive through the front heel to step back up onto the platform, then step back with the other leg.
FORM TIPS
- The platform lets the front hip sink lower than in a floor lunge, which stretches the front glute further. Two to four inches is plenty.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.