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Front Foot Elevated/Deficit Rear Lunge Single Arm Dumbbell

  • Intermediate
  • Quadriceps · Hamstrings · Glutes

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Setup instructions

1) Stand tall on the platform with a slight bend in the knees. Keep the chest up, core and glutes tight.

2) Use a wall, pole or stable upright for balance if required

3) Hold a dumbbell in one hand and allow it to hang loosely by your side

Perform instructions

1) Take a long step backward - let the ball of your foot touch the ground first.
Keep abs tight and shoulders retracted

2) Bend both knees so your knee is as close to the floor as your flexibility will allow.
Some forward lean with a flat back is ok.
(if the knee does not drop lower than the top of the elevated platform maybe revisit non deficit type first)

2) Press into your front heel and drive back to the starting position.

3) Repeat.