Deficit Reverse Lunge (Dumbbell)
The Dumbbell Deficit Reverse Lunge is a unilateral leg exercise performed on an elevated surface to increase the range of motion. This variation deeply targets the glutes and quadriceps by allowing the back knee to travel lower than the front foot, creating a greater stretch.
Because this movement requires significant hip mobility and places high mechanical tension on the glutes, our AI tracks your recovery status to ensure your muscles are repaired enough for deep-range work. If you report knee sensitivity or your stability metrics degrade during sets, the app will instantly recommend regressing to a standard floor lunge to protect the joint. Additionally, the system learns your preferred deficit height over time to optimize the balance between range of motion and safety.
Form Cues
- Stand on a stable 2-4 inch platform or plate
- Step back far enough to allow the back knee to drop below the platform
- Lean your torso slightly forward to bias the glutes
- Drive exclusively through the front heel to return to standing
- Keep your core braced to maintain balance
- Don't push off forcefully with the back toes
- Don't let your front knee collapse inward
- Don't round your lower back at the bottom of the movement
- Don't slam your back knee into the floor
- Don't lift your front heel off the platform
Common Mistakes
- Using a platform that is too high
- Rushing the lowering phase
- Pushing up with the back leg
- Arching the lower back excessively
- Losing balance due to narrow foot placement
Muscles Worked
This exercise primarily targets the gluteus maximus and quadriceps by forcing them to lengthen under load through an extended range of motion. The hamstrings act as dynamic stabilizers for the knee, while the core works to prevent the torso from collapsing forward or swaying.
Primary
Secondary
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