Dumbbell Reverse Deficit Lunge

1. Stand on a step or platform with a dumbbell in each hand hanging at your sides.

2. Make sure there is sufficient space behind you to perform a lunge.

3. Step back with one leg, lowering your body until the rear knee almost touches the ground. Your front thigh should be parallel with the ground, and your knee should be over your ankle.

4. Push through your front heel to return to the starting position, engaging your glutes and quads.

5. Perform all repetitions on one leg before switching to the other leg, or alternate legs for each rep, depending on your training preference.

6. Maintain a straight torso and keep your head up throughout the movement.

7. Make sure to control the descent rather than dropping down quickly to maintain tension on the leg muscles and avoid injury.

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