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Bodyweight Deficit Reverse Lunge 6s · no sound

Bodyweight Deficit Reverse Lunge

A reverse lunge stepped off a low platform so the rear knee drops below the front foot, done with empty hands.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Stand on a low platform with both feet on top and the torso upright.
  2. Brace the trunk and clasp the hands at the chest or let them hang.
  3. Step one leg straight back and plant the ball of that foot on the floor.
  4. Bend both knees until the rear knee drops below the level of the front foot.
  5. Keep the front foot flat on the platform and most of the weight on that leg.
  6. Drive through the front foot to return to standing on the platform, then switch sides.

Common mistakes

  • Pushing off the rear foot so the front leg stops doing the work.
  • Letting the front knee cave inward as you step back.
  • Taking too short a step so the rear knee cannot drop below the platform.
  • Crashing the rear knee into the floor instead of stopping just above it.

Muscles worked

Primary
Glutes
Secondary
AbsHamstringsQuads

Same movement, other equipment

Dumbbell Goblet Alternating Curtsy Lunge Intermediate Dumbbell Goblet Alternating Curtsy Lunge Glutes Dumbbell Kettlebell Alternating Curtsy Lunge Intermediate Kettlebell Alternating Curtsy Lunge Glutes Kettlebell Barbell Split Squat Intermediate Barbell Split Squat Glutes Barbell Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell

Similar exercises

Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight

Good to know

What muscles does the Bodyweight Deficit Reverse Lunge work?
Mainly the glutes. It also works the abs, hamstrings and quads.
What equipment do you need for the Bodyweight Deficit Reverse Lunge?
None. It is a bodyweight exercise.
Is the Bodyweight Deficit Reverse Lunge good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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