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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, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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