Quads
Deficit Reverse Lunge
The Deficit Reverse Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Stand on a low step or plate about 10 cm high with a dumbbell in each hand at your sides.
- Step one foot back off the platform to the floor, landing on the ball of the foot.
- Lower until the back knee is just above the floor, letting the front hip sink below the front knee.
- Drive through the front heel to bring the back foot up onto the platform.
- Finish all reps on one side, then switch.
Tips
- Use the extra depth slowly: control the bottom rather than dropping into it.
- Keep the front heel planted on the step the whole rep.
Common mistakes
- Using a step so high that the back rounds at the bottom.
- Stepping back too short so the front knee drives far forward.
- Bouncing off the back foot to come up.
Muscles worked by the Deficit Reverse Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Deficit Reverse Lunge alternatives
Same equipment
Different equipment
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Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Deficit Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Deficit Reverse Lunge good for beginners?
The Deficit Reverse Lunge is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Deficit Reverse Lunge?
For example the Barbell Reverse Lunge, Landmine Reverse Lunge and Dumbbell Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Deficit Reverse Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.