In-Set Superset of Stiff-Leg Deadlifts and Reverse Lunges

If you want better legs (male or female) one of the tricks of the trade is working them in movements, not in isolation.

Your legs work best when they move your body, not just extend and flex limbs on machines.

And that's the primary basis behind THIS exercise. It's a two-part movement that alternates reps of two of the primary movements for the lower body...a Stiff-Legged Deadlift movement to target the hip extension function of the hamstrings and glutes and a Step-Back (Reverse) Lunge movement to target knee extension (as well as hip extension).

These two movement patterns essentially cover the basics of the major functions of your quads, hams, lower back and glutes in one shot. If you're short on time and are looking for a fast total-lower body exercise to get you in and out of the gym, this fits the bill perfectly.

 



 

To do this one, you'll need a barbell...and that's it.

You'll start with a Stiff-Leg Deadlift, coming up from the bottom position to the top.

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Then, holding the bar in front of you, come down into a Step Back Lunge (a.k.a. Reverse Lunge). Come back up to the standing position.

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Then back down into another rep of the Stiff-Leg Deadlift.

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Then back up, then step back down with the other leg.

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Repeat until your form is about to break down on either of the exercises (usually it's the SLDL that goes first).

Now, when I mentioned all you need is a barbell, I was wrong...you can also use a Step platform top piece to stand on to increase the range of motion on the Step Back Lunge...and you'll notice I didn't on the Stiff-Leg Deadlift.

I didn't say the SLDL because what usually happens when you stand on something to increase the range on that exercise is that you round over the lower back.

So the idea here is stand up a bit higher so you can come down deeper on the Step Back Lunge, not on the SLDL.

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

Time-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back LungesTime-Efficient Total Leg Training...Stiff-Legged Deadlifts Alternated with Step-Back Lunges

It's the same exact movement pattern only standing up a few inches higher.

So as you can see, these two movements combined will target just about everything in your lower body in a very smooth pattern. Your hamstrings and glutes will get plenty of work, being involved in both exercises.

If you want better legs, definitely give this double exercise a try...it's challenging and very effective.

You can also make your own Stiff-Legged Deadlift "machine" using two barbells and a power rack.

 

 


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