Bodyweight Deficit Reverse Lunge — how to, muscles worked, alternatives

How to do the Bodyweight Deficit Reverse Lunge

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 40% of bodyweight
Easier Archer Reverse Lunge 45% of bodyweight
This exercise Bodyweight Deficit Reverse Lunge 50% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight
Harder Bulgarian Split Squat Intermediate

Too hard for now? Start with the Archer Reverse Lunge.

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.