Deficit Reverse Lunge

Alternatives

• Reverse Lunge
• Bulgarian Split Squat
• Good Mornings

Summary

The deficit reverse lunge increases the range of motion by having the front foot elevated. This places more emphasis on the hamstrings and glutes and challenges stability and control.

Benefits of the Deficit Reverse Lunge

• Increases hamstring and glute activation
• Builds strength through greater range of motion
• Improves balance and control
• Progresses standard lunges for more challenge
• Excellent for unilateral training

Deficit Reverse Lunge Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Core, Quadriceps, Calves

Instructions

1. Stand on a low step, box, or plate
2. Step one foot backward and lower into a lunge
3. Keep your front foot flat and knee aligned
4. Lower until the back knee nearly touches the floor
5. Drive through your front heel to return to the elevated surface
6. Maintain an upright posture and core tight
7. Complete reps on one side or alternate legs

Common Mistakes

1. Stepping back too shallow or too far
2. Letting the front heel lift off the platform
3. Collapsing the front knee inward
4. Rounding the upper back
5. Rushing the movement without control