How to do it
- Stand on a low platform holding dumbbells at your sides.
- Step one foot back and down off the platform until the back knee nears the floor.
- Drive through the front heel to return to the top.
Cues that matter
- The deficit adds range at the hip, which is exactly where the glute grows.
- Keep a slight forward torso lean.
Common mistakes
- Using a platform so high you lose balance.
- Pushing off the back leg.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Quads
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Deficit Reverse Lunge in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the dumbbell is taken, or a gym that does not have one.