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  • Barbell Front Rack Deficit Lunge

    Stand on a platform, barbell in front rack, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Barbell Quad Stomp

    Have the barbell in a high bar position and place your foot on a plate or a low box.
    Put all of your weight on your front foot and lean forward.
    Lower until your calves touch your hamstrings and then extend back up.

  • Dumbbell Deficit Reverse Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Goblet Deficit Reverse Lunge

    Stand on a platform, dumbbell in a goblet position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start.
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