How to do a Step Up to Deficit Reverse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Platforms
Workouts with Step Up to Deficit Reverse Lunge
Target muscles worked
Instructions for Proper Form
Step Up to Deficit Reverse Lunge is a compound exercise that targets the quads and glutes. Combining a step up with a reverse lunge adds more complexity and requires more control. By performing the reverse lunge from a deficit, you increase the range of motion, leading to better muscle activation and strength building, especially in the glutes and hamstrings.
- Grasp a dumbbell in each hand, and position yourself behind the platform.
- Place one foot on top of the platform, and bend your front knee to drop into a deep lunge position.
- Keep your core engaged, chest up, and gaze forward to maintain proper form and posture throughout the movement.
- Engage your quads, glutes, and hamstrings to drive your front foot into the platform and extend your front leg.
- As you extend your front leg, drive your back knee up and forward as if you were doing a very slow high knee.
- Hold this position for a moment at the top of the movement.
- Slowly return your raised leg back behind you, and plant the balls of your feet back on the floor.
- Slowly bend your front knee, and drop your back knee towards the ground to return to the starting position.
- Switch legs, and repeat.
Alternatives & Variations to Step Up to Deficit Reverse Lunge
1. Dumbbell Step Up
84.4 mSCORESWAPPED 49 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. Step Up
60.5 mSCORESWAPPED 18 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.
3. Bodyweight Step Up to Deficit Reverse Lunge
44.1 mSCORESWAPPED 17 TIMESBodyweight 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.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 16 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. Reverse Lunge
43.4 mSCORESWAPPED 15 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
6. Deficit Reverse Lunge
30 mSCORESWAPPED 14 TIMESDeficit 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.
- Intermediate
- Quads
- Platforms
7. Dumbbell Deficit Reverse Lunge
42.4 mSCORESWAPPED 12 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.
8. Leg Extension
99.4 mSCORESWAPPED 11 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.
9. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 9 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.
10. Barbell Step Up
82.7 mSCORESWAPPED 9 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.