How to do a Bodyweight Step Up to Deficit Reverse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Platforms
Workouts with Bodyweight Step Up to Deficit Reverse Lunge
Target muscles worked
Instructions for Proper Form
Bodyweight Step Up to Deficit Reverse Lunge is a compound bodyweight exercise that primarily targets the quadriceps. By stepping up onto an elevated surface and then stepping back into a reverse lunge, you engage both the quadriceps and the glutes. The backward lunge ensures more glute and hamstring activation compared to a forward lunge, and the elevated step adds a level of difficulty, making it effective for building strength and stability.
- Stand on top of a platform or another slightly raised, stable surface.
- Shift your weight to one side and raise the opposite foot off the platform.
- Reach back with your raised leg, and plant the ball of your foot on the ground behind you.
- Bend your front leg, dropping into a lunge position.
- Engage your quads, glutes and hamstrings to extend your front leg.
- Move through the starting position and raise your knee out in front of you.
- Complete the allotted reps on one side, then switch legs and repeat.
Alternatives & Variations to Bodyweight Step Up to Deficit Reverse Lunge
1. Dumbbell Step Up
84.4 mSCORESWAPPED 61 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
2. Air Squats
92.1 mSCORESWAPPED 52 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Leg Extension
99.4 mSCORESWAPPED 35 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Step Up
60.5 mSCORESWAPPED 30 TIMESStep Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.
5. Barbell Step Up
82.7 mSCORESWAPPED 25 TIMESTargeting the quads, glutes, and hamstrings, the Barbell Step Up is a compound exercise that also challenges balance and coordination. Performing this exercise with a barbell increases the resistance, enhancing muscle strength and endurance, making it a valuable addition to lower body workouts.
6. Machine Leg Press
95.1 mSCORESWAPPED 23 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
7. Mountain Climber
74.9 mSCORESWAPPED 23 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
8. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 21 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
9. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 20 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 19 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.