How To Do Deficit Lunge Properly

Deficit lunges are an advanced variation to traditional lunge exercises.

They are a set of powerful exercises that will allow you to focus on your lower body. If you learn to perform them with the right form, this exercise becomes a valuable part of your strength training.

HOW TO DO DEADLIFT LUNGE PROPERLY

Below is a step-by-step guide on how to perform this routine.

Begin with both feet on a raised platform. In a split stance with your right foot two to three feet in front of the left.

Your torso should be straight, shoulders back and down, core engaged and hands resting on your hips.

Lower your body a few inches from the floor and keep your knees bent while at it. Do this until your back knee is close to the floor.

At the bottom of this movement, your thighs should be parallel to the floor with your back knee pointing towards the ground. Additionally, ensure you distribute your weight evenly between the both legs.

Push back up to the starting position and remember to keep your weight to the heel of the front foot, one that is on the raised platform. Repeat for the desired number of reps.

DEFICIT LUNGE MUSCLES WORKED

The main muscles that get worked during this routine are as follows.

QUADRICEPS

Also known as quads, these are the four muscles located at the front of your thighs. They include: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

The primary role of the quads is help in knee extension.

HAMSTRINGS

These are located at the back of your thighs and are known for flexing your knees and extending your hips. They exist in threes: bicep femoris, semimembranosus and semitendinosus.

GLUTEUS MAXIMUS

Also referred to as glutes, this muscle is the large muscle at the back of your hip. It is commonly known as butt. Its main function is helping in hip extension during this routine.

HIP ADDUCTORS

These are the muscles located on the inside of your thigh. In this routine, they act as stabilizers to stop your knees from falling outward.

They are three in number: longus, brevis and magnus.

HIP ABDUCTORS

These are found on the outside of your hip and thigh. It is a group of muscles that stop your knee from falling inward as you lunge.

They include: gluteus minimus, gluteus medius and tensor fascia latae.

CORE

This is the collective term for the muscles in your mid-section and serves to stabilize your spine during lunges.

Even though different types of lunges require different levels of core engagement, even the most basic of the lunges requires you to at least engage your core.

DEFICIT LUNGE BENEFITS

The following are what makes this exercise a great work out.

BETTER SPORTS PERFORMANCE

Deficit lunges can lead to better performance in sports. There exist very few bilateral athletic sports such as powerlifting, rowing and Olympic lifting. Most of the rest are unilateral movements.

Therefore, if you play any kind of sports, you will want to include this lunge to your routine.

GREAT FOR JOINT MOBILITY

This exercise is great for joint mobility. This is because, it provides a large range of motion for your hips. This will in turn provide the surrounding muscle with a beneficial stretch.

Better hip mobility will help in reducing injury risks, reduce hip pain and increase functionality.

EASY ON JOINTS

This exercise is an easy work out on your joints. When done correctly, that is, in the right form, they will generally be easier on your knees than squats and presses.

Additionally, if you have a condition with your knee, you will be shocked that deficit deadlift could be one of the few exercises you can do without any discomfort.

SCALABLE

There are so many alternatives for this workout which can be made intense enough even for the toughest weight lifter. Thus, beginners, intermediate and advanced exercisers can all benefit accordingly from this routine.

WORKS ONE LEG AT A TIME

This exercise works one leg at a time, which is so useful in increasing functional strength, athleticism, and fixing any left to right strength imbalances.

VERSATILE

Deficit lunge can be done with or without weights. One can go from using their own body weight as resistance to using actual weighted resistance such as dumbbells and barbells.

Additionally, you can perform it anywhere; whether in the gym or the comfort of your home- you stand to reap its maximum benefits no matter the place.

DEFICIT LUNGE ALTERNATIVES

Deficit lunge is a very effective exercise. However, if this is the only variation you are going to do, with time it will become more boring and ineffective.

Below are more alternatives that will serve to work the same muscles.

STATIC LUNGES

Also known as split squats, this alternative is best suited for those who find the deficit lunge too complex. This is because it requires less movement and coordination.

It is also best for beginners and those whose body balance is not at its best.

WALKING LUNGES

If you are tired of sticking to one place while on set, this could be your alternative. With ample space, walking lunge are a great alternative to stationary variations of lunges.

Rather than doing 30 reps of deficit lunge, you can do walking lunges for a distance of 100 metres.

REVERSE LUNGES

This alternative will work your glutes and hamstrings compared to the deficit lunge. It takes it easy on the knees and most people find it easier to perform with vertical front shins.

STEP-THROUGH LUNGES

This alternative demands great body coordination and balance because it combines both forward and backward lunges.

Due to the increased time under tension, this alternative will be great if you want to make deficit lunges more challenging without having to use weights.

COMMON DEFICIT LUNGES MISTAKES TO AVOID

Be keen to avoid the following common mistakes that reduce the effectiveness of the deficit lunge or lead to injury or strain.

Avoid lunging too far as this will put unnecessary stress on your knees.

Avoid twisting your knee during the lunge as this could lead to pain and injury.

CONCLUSION

The deficit lunge is a powerhouse exercise that works numerous muscles of the lower body. You only need to perform it with the right form to reap its maximum benefits.