- EquipmentDumbbell
- PatternSquat
- Reps6 to 12 reps
- Joint loadKnee
- One side at a time
Stand on a low, stable step or plate with a dumbbell in each hand.
First cueKeep the front foot flat on the step.
How to do the Deficit Reverse Lunge
Set up. Stand on a low, stable step or plate with a dumbbell in each hand.
- Step one foot back off the step and lower the back knee toward the floor.
- Go a little deeper than a normal lunge.
- Push through the front foot to return to the step.
- Alternate legs or finish one side first.
Form cues
- Keep the front foot flat on the step.
- Keep the torso tall.
- Control the extra depth.
Common mistakes
- Using a step that slides.
- Pushing off the back foot.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Deficit Reverse Lunge, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Lateral Lunge Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Deficit Reverse Lunge first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Deficit Reverse Lunge 3 × 6 to 12 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Lateral Lunge 3 × 6 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Skater Squat
Bodyweight
Gym or cable swap
Single-Leg Press
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Reverse Lunge.
Do before it: Reverse Lunge (same movement, lighter), Split Squat (same movement, lighter), Couch Stretch (hip range) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Deficit Reverse Lunge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Deficit Reverse Lunge?
Set up: Stand on a low, stable step or plate with a dumbbell in each hand. Steps: 1. Step one foot back off the step and lower the back knee toward the floor. 2. Go a little deeper than a normal lunge. 3. Push through the front foot to return to the step. 4. Alternate legs or finish one side first. Form cues: Keep the front foot flat on the step. Keep the torso tall. Control the extra depth. Common mistakes: Using a step that slides. Pushing off the back foot.
What muscles does the Deficit Reverse Lunge work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Deficit Reverse Lunge?
At home: Skater Squat. In a gym: Single-Leg Press. Each trains the same main muscle.
What should I pair the Deficit Reverse Lunge with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Lateral Lunge and Hip Abduction.
How heavy should the Deficit Reverse Lunge be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.