Advanced Lower Body B: Deficit Reverse Lunges & Single-Leg RDL

The workout

1. 1

   Wall Sit with Banded Abduction

   30s

   Press knees outward while holding wall sit. Fires up glutes and hips.

2. 2

   Dynamic Single-Leg Glute Bridge

   30s

   Bridge one leg at a time. Warms up glutes and hamstrings.

3. 3

   Alternating Lateral Lunge with Reach

   30s

   Step side-to-side with deep reach. Mobilizes hips and groin.

4. 4

   Deficit Dumbbell Reverse Lunge

   3 × 10

   Step back from platform. Increases hip and quad engagement.

5. 5

   Single-Leg Dumbbell RDL with Reach

   3 × 10

   Add arm reach to challenge balance. Targets hamstrings and stability.

6. 6

   Dumbbell Step-Up to Knee Drive with Band

   3 × 10

   Add knee drive and band resistance. Works glutes and hip flexors.

7. 7

   Dumbbell Hip Thrust with Band Pulse

   3 × 12

   Pulse knees outward at top. Burns glutes and abductors.

8. 8

   Dumbbell Seated Toe Raise with Hold

   3 × 15

   Hold top of each rep. Strengthens tibialis anterior and ankle control.

9. 9

   Standing Wall Quad Stretch

   30s

   Pull heel toward glute with wall support. Opens front thigh.

10. 10

    Supine Hamstring Strap Stretch

    30s

    Use band or towel to stretch hamstring. Improves flexibility.