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All glutes exercisesGlutes · Gym

Deficit Reverse Lunge

A reverse lunge from a raised platform. The extra depth puts the front-leg glute through a longer stretch than a floor-level lunge.

IntermediatePlatform + dumbbells3 × 8–10/side
Deficit Reverse Lunge demonstration thumbnail — Exercise Tutorial: DB Deficit Reverse Lunge
GlutesPlatform + dumbbells

Deficit Reverse Lunge

Demo · Travis Tarrant

Verified Deficit Reverse Lunge demonstration by Travis Tarrant. Click to play.

How to do the Deficit Reverse Lunge

  1. 1Stand on a 3–6 inch platform
  2. 2Step back and down under control
  3. 3Keep the front foot flat
  4. 4Drive the hip through at the top

Benefits of the Deficit Reverse Lunge

  • Builds strength and size in the glutes through a deep, loaded stretch
  • Also trains hamstrings, quads as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services