Bodyweight Deficit Reverse Lunge

Reverse lunge from a step: the range of motion increases.

• Compound
• Bodyweight
• Beginner

How to do it

• Stand on a low step with the front foot and step back from it
• Step back under control with the weight on the front heel
• Lower straight down and rise by driving through the front leg

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Landing hard on the back foot
• Choosing a deficit so high that knee control is lost

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Reverse Lunge
• Alternating Dumbbell Forward Lunge
• Bodyweight Forward Lunge