How to do a Deficit Reverse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Deficit Reverse Lunge
Platforms
Workouts with Deficit Reverse Lunge
Target muscles worked
Instructions for Proper Form
Deficit Reverse Lunge is a variation on the more standard Reverse Lunge. Like other Reverse Lunges, this compound exercise primarily targets the glutes, hamstrings, and quads. By stepping back from an elevated surface, you increase the range of motion, which can enhance muscle activation and flexibility. This is a great variation for anyone looking to add more depth and difficulty to their lunges.
- Position yourself on top of the platform.
- Keep your core engaged, chest up, and gaze forward to maintain proper form and posture through the movement.
- Shift your weight to one foot, and raise the opposite foot off the platform.
- Reach your raised foot back behind you, and plant the balls of your feet on the floor.
- Make sure you plant your foot in a position that you can use to lunge. If you need to adjust, do it before dropping into your lunge.
- Bend your front knee, and drop your back knee towards the ground to drop into a deep lunge position.
- Hold this position for a moment at the bottom of the movement.
- Engage your quads, glutes, and hamstrings to drive your front leg into the platform, and extend your front leg.
- As you extend your leg, drive your back knee forward, and return to the starting position atop the platform.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Deficit Reverse Lunge
1. Dumbbell Deficit Reverse Lunge
42.4 mSCORESWAPPED 130 TIMESDumbbell Deficit Reverse Lunge is a variation on the standard Reverse Lunge. This compound exercise primarily targets your quads, hamstrings, and glutes. By performing the movement from a deficit, you increase the range of motion, which can lead to better muscle activation and more strength gains. Using dumbbells adds resistance without limiting your movement freedom.
2. Reverse Lunge
43.4 mSCORESWAPPED 94 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
3. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 60 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.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 43 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Leg Extension
99.4 mSCORESWAPPED 38 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.
- Beginner
- Quads
- Leg Extension Machine
6. Machine Leg Press
95.1 mSCORESWAPPED 27 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.
- Beginner
- Quads
- Leg Press Machine
7. Leg Press
99.7 mSCORESWAPPED 26 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
8. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 26 TIMESThis exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Intermediate
- Quads
- Smith Machine
9. Dumbbell Step Up
84.4 mSCORESWAPPED 23 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.
10. Lunge
90.8 mSCORESWAPPED 22 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads