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

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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. 

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