DEFICIT REVERSE LUNGE
Essentially the exaggerated motion of walking and running, the lunge lights up every muscle in your legs – even the tiny stabilising ones, like your inner thighs. A reverse lunge requires the same balance and neuromuscular coordination of the forward type, but it engages your posterior chain first, helping even out quad – front of your thigh – dominance (and taking stress off your knees). And that “deficit” part? It’s just a fancy term for propping your front foot on a step, so your glute has to travel further – and work harder – to return to start. DO IT: Stand on a low step (an aerobic step is perfect) and hold a pair of dumbbells at your sides at arm’s length (A). Keeping your torso tall, step backwards off the box with your right leg and slowly lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor (B). Push through your left heel to return to start. That’s one rep.