# Bodyweight Deficit Reverse Lunge

A bodyweight reverse lunge from a weight plate or low step, where the rear leg steps back down to the floor. The deficit adds range at the front hip and knee, loading the quads and glutes harder than a floor lunge.

- Intermediate · Compound
- Equipment: Weight plates, Plyo box
- HD video: https://media.seto.fit/exercises/plate-deficit-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Calves: 3/10
- Hip abductors: 3/10

## How to do the Bodyweight Deficit Reverse Lunge

1. Stand on a weight plate, arms at your sides.
2. Step one leg back off the plate onto the ball of your foot.
3. Lower until your hips approach front knee level.
4. Drive through the whole front foot to stand, knee pointing the same way as that foot.
5. Alternate legs each rep.

### Full technique — 8 steps

1. Stand tall on a weight plate or low step with feet hip-width apart and arms at your sides.
2. Shift your weight onto one leg and step the other leg straight back off the plate onto the ball of the foot.
3. Raise your hands to chest height for balance as you lower.
4. Lower until your hips approach front knee level and your back knee moves close to the floor.
5. Keep your torso upright over the front leg with the front foot planted flat on the plate.
6. Let your front knee point the same way as your front foot, without collapsing inward, as you descend.
7. Drive through the whole front foot and bring the back leg forward onto the plate to return to standing.
8. Alternate legs each rep.

## Common mistakes

- Pushing off the back foot
- Front heel lifting off the plate
- Back step too short
- Front knee collapsing inward
- Torso drifting too far forward

## Form cues

- Step straight back
- Stay heavy on front leg
- Front foot stays flat
- Push through whole foot
- Stand tall each rep

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 2 min · 1–2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Front Rack Lunge](https://seto.fit/exercises/dumbbell-front-rack-lunge/), [Dumbbell Overhead Lunge](https://seto.fit/exercises/dumbbell-overhead-lunge/)
- **No equipment**: [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/), [Reverse Lunge with Arm Raise](https://seto.fit/exercises/reverse-lunge-with-arm-raise/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Overhead Lunge](https://seto.fit/exercises/barbell-overhead-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Bodyweight Deficit Reverse Lunge — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Bodyweight Deficit Reverse Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 3/10, Hip abductors 3/10.

### When should I do the Bodyweight Deficit Reverse Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Bodyweight Deficit Reverse Lunge?

Strength: 3–4 sets of 8–10 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 30 s, 2 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Bodyweight Deficit Reverse Lunge?

Dumbbells: Dumbbell Front Rack Lunge, Dumbbell Overhead Lunge. No equipment: Bodyweight Forward Lunge, Reverse Lunge with Arm Raise. Barbell: Barbell Reverse Lunge, Barbell Overhead Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Bodyweight Deficit Reverse Lunge?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Bodyweight Deficit Reverse Lunge?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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