Tip The Super Lunge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Super Lunge Get more range of motion build more muscle and get stronger with this exercise Check it out by Drew Murphy June 20, 2017August 1, 2022 Tags Bodybuilding, Legs, Tips, Training The Deficit Reverse Lunge Perform this just as you would a regular reverse lunge, but instead of starting on the ground, begin by standing on a short box or other elevated surface. This requires your back leg to step to a lower plane of height as you lunge, and you'll get extra range of motion. Begin by standing on a box, weight plate, or step. Six inches high is about right. Drop into a lunge as you step backward off the box onto the ground. Drive your front foot into the box to pull yourself back to a standing position atop the box. Do the same number of reps on each leg. The front leg goes into more hip and knee flexion on the descent and therefore requires more extension at both joints to come out of the bottom. Stepping from box to ground requires more eccentric control than a reverse lunge done on the ground alone. That's a good thing when it comes to muscle growth. Being active and controlled on the eccentric phase automatically places emphasis on the front leg. Due to the increased range of motion and great emphasis on the front leg, you'll make better strength and mobility gains. As you descend, "pull" yourself toward the ground into the lunge. This encourages you to be active on the way down, which allows you to use muscular tension to manage deceleration. Make sure to keep the entire foot of the front leg on the box so force can be applied throughout the whole foot. It's easy to forget this and allow the heel to hang off the box. Fully utilize the deficit by pulling your back knee all the way to the ground. If you were to stand on a box that's 4 inches high and only allowed your back knee to drop to a height 4 inches off the ground, you'd defeat the purpose of the deficit. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The 4 Most Debilitating Exercises Bench press, deadlift, deep squat, leg press: Which one could mess you up the most and how can you prevent it? Bodybuilding, Powerlifting & Strength, Training Dr John Rusin October 28 Training Rise of the Cardio Machines Here are some innovative ways to get a kick-ass conditioning workout at the boring old commercial gym. Fat Loss Training, Metabolic Conditioning, Metcon, Training Adam Vogel March 29 Training Tip Do This Exercise for Biceps and Upper Back This time-saving combo will build your back, rear delts, and biceps. Here's how to do it. Tips, Training Ben Bruno February 7 Training Tip A Different Way to Do Pulldowns Finish off your back day with this unique variation for complete back development. Back, Bodybuilding, Tips, Training Dani Shugart April 19