Picture this: You’re in your early 40s, the mountain trail ahead is a mosaic of challenges and thrills, and you’re ready to conquer it all. But then, a thought strikes – are your legs prepared for this adventure? This trail isn’t just any trail. It’s a test of strength, endurance, and agility. I’ve seen many enthusiastic riders, but the smart ones know the secret lies in strength training. One critical exercise to help you with climbing is deficit reverse lunges, also known as an elevated reverse lunge.
The Deficit Reverse Lunge: A Game-Changer for Mountain Bikers
Regular reverse lunges are fantastic, but the game changes when you add a deficit – by standing on an elevated surface. This variation increases the range of motion and more intensely targets your glutes and hamstrings. In addition, the movement required to do this lunge is similar to pushing down on a pedal.
How to Do a Reverse Lunge
- Elevated height – The height is user-dependent, but as a starting point, make sure that the knee of your front leg is bending to 90 degrees when fully descended to the position where the kneecap of your back leg is about one inch from the floor. Increasing the height will force you to bend your front knee more, require more flexibility from your front ankle, and increase the recruitment of the glutes. So, if you have knee pain when squatting or lunging or have limited mobility of your ankles, consider not elevating your front foot aggressively. If you have good mobility and want to build the glutes, consider elevating your front foot so that the front knee is nearly fully bent when in the descended position.
- Weight – I recommend using dumbbells, kettlebells, or resistance bands when doing the deficit reverse lunge. You could use a barbell with weights, but the risk of injury goes up trying to balance the barbell. The goal is not a one-repetition max because heavier weight would be risky in the lunge position. Instead, pick a challenging weight for five to 20 reps for each set.
- Back position – Throughout the exercise, you should have a slight forward lean to emphasize the glute requirement, but your spine should be neutral. The forward lean comes from your pelvis tilting forward.
Men’s Cycling Club: Your Ally on the Trail
At the Men’s Cycling Club, we understand the unique needs of cyclists over 40. Our workout programs, tailored to enhance strength and reduce injury risks, incorporate these lunges and many other strengthening and mobility exercises to help you bike for years and be adventure-ready.
Conclusion
So, there you have it – a quick dive into the world of deficit or elevated reverse lunges. As you embark on your next mountain biking adventure, remember that the strength of your legs isn’t just in the muscles but also in how you train them. Are you ready to give your legs the power they need to conquer those trails?