Deficit Reverse Lunge (Bodyweight)
The Deficit Reverse Lunge is an intermediate unilateral leg exercise performed standing on a slightly elevated surface to increase the range of motion. By stepping back from a platform, it places a greater stretch and demand on the glutes and quadriceps compared to a standard floor lunge.
Deficit lunges create significant mechanical tension and soreness in the glutes, so Iridium checks your 7-day workout history to ensure your local muscle recovery status allows for this deeper range of motion. Because there is no external weight, the system tracks your RPE and rep counts relative to your body weight to detect progressive overload trends over time.
Form Cues
- Stand on a 4-6 inch sturdy platform with feet hip-width apart
- Step one foot back far enough to allow your hips to sink deep
- Lean your torso slightly forward (about 15-30 degrees) to engage the glutes
- Drive exclusively through your front foot to return to the platform
- Keep your front knee aligned with your second toe throughout the descent
- Don't push off your back toes to stand up
- Don't let your front knee collapse inward
- Don't use a platform so high that you compromise control
- Don't arch your lower back at the bottom of the movement
Common Mistakes
- Pushing off the back leg
- Using excessive momentum
- Hyperextending the lower back
- Inadequate step length (too short)
- Front heel lifting off the platform
Muscles Worked
This variation primarily targets the gluteus maximus and quadriceps, with the elevated starting position allowing for a deeper hip flexion angle that significantly increases glute activation. The hamstrings and core act as crucial stabilizers to maintain balance and pelvic alignment throughout the dynamic movement.
Primary
Secondary
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