Rear Shift Lunge from Deficit Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Adductors, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Rear Lunge from Deficit
Visualised Target Muscle Groups
Front
Back
How to: Rear Shift Lunge from Deficit
- Stand on an elevated platform with your back foot on the surface and the front foot on the ground.
- Lower your body into a lunge by bending your front knee and lowering your back knee toward the ground.
- Keep your core engaged and back straight as you lower into the lunge.
- Push through your front heel to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Common Mistakes
- Allowing the knee to buckle inward during the lunge.
- Not maintaining a straight back.
- Performing the exercise too quickly without proper control.
Modifications
- Perform the exercise on a flat surface instead of a deficit if balance is an issue.
- Use a support, like a wall or a sturdy chair, to assist with balance.
Tips
- Keep your back straight and engage your core throughout the movement.
- Make sure your front knee does not extend beyond your toes as you lunge.
- Control your descent to maintain balance and prevent injury.
Rear Shift Lunge from Deficit Alternatives
Tags
thighs
lunges
strength
quadriceps
glutes
hamstrings