Rebuilding from the Ground Up: Why the Deficit Reverse Lunge Belongs in Your Rehab Programme
When it comes to lower limb rehabilitation, ankle health and stability are often overlooked until something goes wrong. Whether you're recovering from injury, returning to sport, or simply looking to improve overall function, the deficit reverse lunge is a highly effective — and underrated — tool to help you rebuild strength, control, and resilience from the ground up.
👣 Why Focus on the Ankle?
The ankle is your first point of contact with the ground in nearly every upright movement. It plays a major role in shock absorption, balance, and force transfer (Hertel, 2002). Instability here can create knock-on effects at the knee, hip, and even the lower back (Fong et al., 2007).
Poor ankle dorsiflexion and reduced proprioception are common issues we see in both athletes and everyday clients — especially after injury or long periods of inactivity. The deficit reverse lunge helps address both.
🏋️♂️ What Makes the Deficit Reverse Lunge So Effective?
By elevating the front foot, the deficit reverse lunge increases the range of motion at the ankle, forcing more controlled dorsiflexion. This increased demand promotes:
Improved ankle mobility (Backman & Danielson, 2011)
Greater single-leg balance (Gribble & Hertel, 2003)
Enhanced joint proprioception (Han et al., 2015)
Strengthening through a functional range
It also encourages better control through the hip and knee, which reinforces safe movement mechanics from the ground up (Powers, 2010).
For clients recovering from ankle sprains, instability, or balance-related issues, this movement can serve as a progression from basic balance drills to more dynamic, strength-based rehab.
🏋️♀️ Coaching Tips
Start low: Use a 2.5kg or 5kg plate under the front foot to begin. Increase height gradually.
Control the tempo: Lower slowly (3-5 seconds), pause briefly at the bottom, then drive up with control.
Keep the front foot flat and the knee tracking over the midfoot.
Engage the core and keep the torso tall to avoid compensating through the spine.
🪜 Who Is This For?
This movement is ideal for:
Post-ankle sprain rehab
Athletes recovering from lower limb injuries
Clients with poor balance or ankle mobility
Runners or field athletes prone to rolling ankles
It’s scalable, requires no fancy equipment, and fits easily into a warm-up, accessory block, or rehab session.
📊 Where It Fits in a Rehab Programme
The deficit reverse lunge can be introduced in the mid-to-late stages of rehab, once pain-free loading is tolerable. It’s especially effective as a bridge between stability and strength work, helping clients reintroduce dynamic single-leg movements with control.
It also works well in prehab settings — to bulletproof the ankle, improve gait mechanics, and reinforce joint awareness before injury ever happens (Wikstrom et al., 2010).
📊 Summary
Simple, effective, and highly transferable — the deficit reverse lunge is a must-have in any lower limb rehab programme. By challenging ankle range, balance, and control in a functional pattern, it promotes long-term joint health and confidence in movement.
Want help implementing movements like this into your rehab or training programme? Reach out to The Conditioning Hub’s Rehab Team or browse our educational content for more expert-led support.
📃 References
Backman LJ, Danielson P. (2011). Low range of ankle dorsiflexion predisposes for Achilles tendon overuse injury: a prospective study. Br J Sports Med.
Fong DT, Hong Y, Chan LK, et al. (2007). A systematic review on ankle injury and ankle sprain risk factors in sports. Sports Med.
Gribble PA, Hertel J. (2003). Considerations for normalizing measures of the Star Excursion Balance Test. Meas Phys Educ Exerc Sci.
Han J, Anson J, Waddington G, et al. (2015). The Role of Ankle Proprioception for Balance Control in Relation to Sports Performance and Injury. Biomed Res Int.
Hertel J. (2002). Functional instability following lateral ankle sprain. Sports Med.
Powers CM. (2010). The influence of abnormal hip mechanics on knee injury: a biomechanical perspective. J Orthop Sports Phys Ther.
Wikstrom EA, Tillman MD, Chmielewski TL, Cauraugh JH, Borsa PA. (2010). Dynamic postural stability deficits in subjects with self-reported ankle instability. Med Sci Sports Exerc.