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Quadriceps · Intermediate

Alternating Bodyweight Deficit Forward Lunge

Forward lunge from a low platform using additional range of motion and controlled return to the elevated stance.

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Alternating Bodyweight Deficit Forward Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand upright with both feet on a low, stable platform and enough clear space in front of you.
  2. 02Step one foot forward off the platform and plant the whole foot firmly on the floor.
  3. 03Bend both knees to lower into a lunge, using the added range only while your front knee remains aligned with your toes and your torso stays upright.
  4. 04Drive through the front foot to push back onto the platform, controlling the transition to the elevated position.
  5. 05Regain your balance with both feet on the platform before repeating with the other leg.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBody Weight Walking LungeComparable substituteLateral Lunge with Heel TouchComparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteLandmine Reverse LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split Squat

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