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Last updated February 8, 2026
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abductorsglutesadductorscalveshamstringsquadriceps
Reverse Lunge From Deficit
Stand on a small step. Step back into a lunge, dropping the back knee deep. The extra depth stretches the glute and quad more effectively.
Quick facts
- Type
- Strength
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
raised platform/boxbody weight
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a platform or step that is about 4-6 inches high to create a deficit.
- Stand on the platform with your feet hip-width apart, ensuring you have enough space behind you.
- Step 2Position Your Feet
- Step one foot back off the platform, keeping your other foot firmly planted on it.
- Ensure your front foot is flat on the platform and your back foot is on the ground.
- Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the movement.
- Keep your chest up and shoulders back to maintain good posture.
- Step 4Lower Your Body
- Bend your front knee and lower your body into a lunge, keeping your back knee just above the ground.
- Ensure your front knee stays aligned with your ankle and does not extend past your toes.
- Step 5Push Back Up
- Press through your front heel to push your body back up to the starting position.
- Keep your movements controlled and avoid using momentum.
- Step 6Switch Legs
- After completing the desired number of reps on one leg, switch to the other leg.
- Repeat the same steps to ensure balanced strength development.
- Step 7Finish the Exercise
- After completing your sets, step off the platform carefully.
- Take a moment to stretch your legs and cool down after your workout.