How to Perform Dumbbell Deficit Reverse Lunge

The dumbbell deficit reverse lunge effectively targets the quadriceps, glutes, hamstrings, and calves. It requires a significant sum of stability to control the movement. The exercise also forces you to balance yourself on one leg at a time, making you feel stronger in your other workouts because it improves your balance.

How to Perform Dumbbell Deficit Reverse Lunge

To perform the dumbell deficit reverse lunge, you need to set up a platform or bench around two feet high. Then, place one foot on top of the platform with your other leg hanging off it. Hold a dumbbell in each hand with your palms facing each other. Next, slowly lower yourself down into a lunge position. Make sure to keep your back straight, core engaged, and glutes squeezed. Pause for a second before slowly pushing yourself back up to the starting position. Repeat this movement for the desired number of reps before switching legs.

If you are looking for an effective lower body exercise that will challenge your balance and stability, then give the dumbbell deficit reverse lunge a try. You can either use dumbbells or other overload tools to make the exercise more challenging and effective for your muscles.

Just focus on proper form and technique to avoid any injuries. Enjoy!


The dumbbell deficit reverse lunge is an excellent exercise for training the lower body, and it’s not too difficult to perform. All you need are two dumbbells! Keep in mind that when performing this exercise, make sure to keep your back straight, engage your core throughout the movement, and use the proper form, or else injury may occur. This will help protect against injury in case of improper form or loss of balance. The next time you hit the gym after work, give it a try! You’ll be glad you did.

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