Pause Deficit BW Reverse Lunge


How to perform


Stand with your feet comfortable width apart and engage your core. Use a bumper plate/blocks/aerobic step to elevate your feet.



Take a large step back, steady your balance, then drop your trunk down between both legs as you bend the front and back knee, keeping trunk upright. Make sure you go deep as possible with back leg and knees almost touching the floor deep.  and pause for 3 seconds at the bottom of the movement. Step forward and return to start position.



Offset your feet, do not stand in a straight line

Do not let your knees fall inward as you bend and straighten them

Pretend as if your trunk is sinking down into quicksand between your legs as you descend with the weight.