Exercise Guide

Deficit Reverse Lunge

A reverse lunge stepping back off a raised platform, so the back knee travels below the front foot. More range, more glute.

IntermediateStrengthPushCompound
Form
Deficit Reverse Lunge - Start position
Start
Deficit Reverse Lunge - Mid position
Mid
Deficit Reverse Lunge - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

QuadsHamstringsCore
How to Perform
  1. 1

    Stand on a plate or low step holding a dumbbell in each hand.

  2. 2

    Step one foot back and down off the platform.

  3. 3

    Lower until your back knee is close to the floor, well below the front foot.

  4. 4

    Drive through the front heel to step back up, then alternate.

Tips
  • ★Start on a low platform. The extra depth is more demanding than it looks.
  • ★Keep the front foot flat throughout - rising onto the toes means the range has run out.
Explore by Muscle
GlutesQuadsHamstringsCore