How to Advance Exercises with Deficit Movements
How do you take an exercise and make it more challenging? You level up!
We love deficit movements at Booty Lab. How do we challenge our ladies? By taking the same movements and creating more range of motion through elevation. Here are a few examples you should try.
Tip: Keep in mind if you don’t have a solid range of motion, then focus on that first before changing the movements.
For example, make sure you can touch the knee to the floor in a reverse lunge before elevating.
Deficit Reverse lunge
Deficit Curtsy lunge
Extra range side-lying hip raises
BB FE glute bridge
Watch: HOW TO ADVANCE EXERCISES WITH DEFICIT MOVEMENTS
Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!
How to Do Each Deficit Movement
Deficit Reverse Lunge
Targets: Glutes, quads, hamstrings, calves
Stand on a box or other slightly elevated surface with your feet together. Step down straight behind your with one foot into a lunge position, lowering your knee almost to the floor. Push back up and bring your feet back together for one rep.
Deficit Curtsy Lunge
Targets: Glutes, quads, hip abductors
Very similar to a deficit reverse lunge. Stand on a box or other slightly elevated surface with your feet together. Step down behind you at an angle and lower yourself to where your knee almost touches the floor. For example, your left foot should be behind the right side of your body. Push back up and bring your feet back together for one rep.
Extra Range Side-Lying Hip Raises
Targets: Glutes, core
Lie on your side with your lower arm on the floor knees stacked on top of one another bent at a 90 degree angle. Engaging your abs, lift yourself up to where your hip is off of the ground. Then lift your top leg high towards the ceiling, keeping your hips stacked. With control bring your leg and hips back down and repeat.
BB FE Glute Bridge
Targets: Glutes, hamstrings, hips
Lay with your back flat on the ground and your feet proped up on a box or other slightly elevated surface. Place the barbell so that it is laying on your hips. Drive through your heels and lift your hips up, squeezing your glutes at the top. Lower back down for 1 rep.
Pin the image to save for later!
Ready to work that Booty? Try One of Our Workouts!
Current Exercise Obsessions: Landmine Movements
Current Exercise Obsessions: Landmine Movements While we have our tried and true exercises and workouts, we also like switching things up! Sometimes we will get hooked on certain movements and really explore all they have to offer. Today we want to walk you through...
Booty Lab by Becca Total Body Workout
Booty Lab by Becca Total Body Workout The Booty Lab by Becca app is back! We are excited to get back into it and bring you our beloved virtual workouts through the app! These workouts will follow along with the current workouts in the Booty Lab studio. So, you’re...
Progressive Overload with Squats
Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...
Ready for more? Join us in the gym!
Subscribe
