Rear Shift Lunge from Deficit
Description
The rear shift lunge from deficit is a reverse lunge variation done from a raised platform. The front foot stays on the deficit, and the lifter steps back into a lunge to deepen the range. It loads the quads and glutes through a longer range than flat ground.
Muscle Group
Equipment Required
Rear Shift Lunge Deficit Instructions
- Stand on a low platform or weight plate.
- Set the feet hip width apart on the deficit.
- Brace your core and keep the chest up.
- Step one foot back off the platform.
- Lower the back knee toward the floor.
- Stop just above the floor with the front shin near vertical.
- Drive through the front foot to return to the platform.
- Finish all reps then switch sides.
Rear Shift Lunge Deficit Form & Visual
Rear Shift Lunge Deficit Benefits
- Loads the front leg
- Longer range than flat
- Builds the quads
- Strong lunge variation
- Trains the glutes
- Useful for balance
Rear Shift Lunge Deficit Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
Rear Shift Lunge Deficit Variations & Alternatives
- Reverse Lunge
- Bulgarian Split Squat
- Forward Lunge
- Step Down
