Deficit reverse lunges

Deficit reverse lunges are a variation of the traditional lunge exercise that puts extra strain on the gluteal muscles , hamstrings and quadriceps . By performing the exercise from an elevated position, you increase the range of motion, which activates the muscles more and improves both strength and stability in the lower body.

Correct execution and technique

To perform deficit reverse lunges with proper technique, follow these steps:

  1. Stand on a small rise, such as a step box or a low box, with your feet hip-width apart and your arms at your sides or with a dumbbell in each hand.
  2. Step one leg back and lower your hip toward the ground until both knees are at about a 90-degree angle, while the front leg remains on the rise.
  3. Push through the heel of the front leg and rise back to the starting position, repeating on the same side before switching legs.

Keep your core muscles tight and your back straight to avoid unwanted movement in your upper body. Focus on controlling the movement and keep the weight in the heel of the front leg to better activate the glutes.

Common mistakes

Here are some common mistakes to avoid to ensure good technique and prevent injury:

  • Knee over toes: Make sure the knee of the front leg does not go too far past the toes. Keep the knee directly over the ankle for best control.
  • Upper body imbalance: Avoid leaning too far forward or backward; keep your core stable and your back straight throughout the movement.
  • Insufficient range of motion: Remember to lower yourself deep enough so that your back knee almost touches the ground, to get the full effect of the deficit reverse.

Video: How to Perform Deficit Reverse Lunges

To see the correct technique and get tips on execution, watch the video below:

Modifications and variations

To adapt deficit reverse lunges to different fitness levels, try these variations:

  • Lower elevation: If you are a beginner, you can start with a lower elevation, such as a thick mat or a low step box.
  • Weighted variation: For increased intensity, hold a dumbbell in each hand or one heavy kettlebell in both hands in front of the body.
  • Forward Knee Alternative: Focus more on the quadriceps by allowing the knee of the front leg to move a little further forward.

Sets, repetitions and breathing technique

Depending on your level, the following is recommended:

  • Beginner: Perform 2-3 sets of 8-10 repetitions per leg without weights.
  • Advanced: Perform 3-4 sets of 10-12 repetitions per leg, preferably with extra weights for a challenge.

Exhale as you push up from the bottom of the movement, and inhale as you lower into the lunge. Control your breathing for better stability and muscle control.

Back to blog