Deficit Reverse Lunge: How To, Benefits, Variations
The great Dan John downplays the importance of lunges, while other coaches overplay their significance in the strength realm. No matter where you fall on the lunge scale, there is one fact most can agree on. They suck, and they’re difficult. IMO, almost every lifter will benefit by having a lunge variation in their program. The reduced support base means lifting less weight than your bilateral exercises, but you’ll be training more muscles due to the offset load and to avoid falling flat on your face. Unilateral exercises like lunges strengthen side imbalances and improve overall muscle development. Due to the lunge’s difficulty, you want to get the most bang for your back when you ‘have to’ do them. If you want to upgrade your lunge, here is a treat. This variation by Tasha ’Iron Wolf’ Whelan, Head Coach and Manager of PRO Club, competitive strength athlete in powerlifting and strongman, may have you walking funny the next day.
