Dumbbell deficit lunge

Dumbbells, low plate

Also called deficit lunge

Dumbbell deficit lunge, start positionDumbbell deficit lunge, end position
Images: Free Exercise DB (public domain)
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Stand on a low plate and hold a dumbbell in each hand. Lunge down until the back knee nearly touches the floor, then drive up through the front foot.

  1. Front foot on the plate
  2. Controlled descent into the stretch
  3. Drive up through the front heel

Movement

Pattern
Lunge
Type
Compound, several joints move
Sides
One side at a time
Equipment
Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body