Step Up to Deficit Reverse Lunge
The Step Up to Deficit Reverse Lunge is a dynamic compound exercise that combines a step-up with a deep reverse lunge to maximize range of motion. This advanced movement primarily targets the quadriceps and glutes while significantly challenging balance, coordination, and single-leg stability.
Because this complex movement requires significant balance and coordination, the AI analyzes your RPE and rep performance to detect fatigue early, preventing form breakdown that often occurs when stabilizing muscles tire. If your sleep or HRV data indicates poor recovery, the app may suggest reducing volume or intensity to ensure safety during the deep deficit phase. Additionally, by tracking performance on each leg individually, the AI can identify strength asymmetries and adjust your programming to bring up lagging muscle groups.
Form Cues
- Drive firmly through your front heel to step up onto the box
- Control the descent slowly as you step back into the deficit lunge
- Keep your torso upright and core braced throughout the transition
- Land your back foot softly on the floor to absorb impact
- Maintain a vertical shin on the front leg during the lunge phase
- Don't push off your trailing leg to generate momentum for the step-up
- Don't let your front knee collapse inward during the lunge
- Don't slam your foot down when stepping back from the box
- Don't round your lower back or hunch forward during the movement
- Don't rush the transition between the step-up and the lunge
Common Mistakes
- Using momentum from the back leg
- Rushing the transition between movements
- Letting the front knee cave inward
- Landing too heavily on the floor
- Arching the lower back excessively
Muscles Worked
This hybrid exercise hammers the quadriceps and glutes by forcing them to work through an extended range of motion during the deficit lunge and a powerful contraction during the step-up. The hamstrings and calves stabilize the knee joint, while the core works overtime to maintain balance during the fluid transition between movements.
Primary
Secondary
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