- Stand on a low step or platform with your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Step one foot backwards off the platform.
- Lower your back knee toward the floor under control.
- Keep your front foot flat on the platform.
- Keep your front knee tracking in line with your toes.
- Lower until you feel a strong stretch through the front leg and hip.
- Drive through your front foot to stand back up.
- Bring your back foot onto the platform.
- Complete the desired reps before switching sides
PT Will Duru’s Perspective
The bodyweight deficit reverse lunge is a strong progression from the standard reverse lunge.
I like this exercise because the deficit increases the range of motion, which makes the glutes, quads, and hamstrings work harder.
It also teaches control. You cannot rush the movement. You have to step back, lower smoothly, and drive through the front leg.
Add bodyweight deficit reverse lunges to your training if you want stronger legs, better balance, improved hip control, and more lower-body strength.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lower-body strength
- Increases glute activation
- Improves balance and coordination
- Strengthens the quadriceps and hamstrings
- Improves hip and knee control
- Increases range of motion
- Requires minimal equipment
Why Train the Legs?
Strong legs support walking, running, climbing stairs, squatting, lunging, and lifting.
Training your legs can help:
- Build lower-body strength
- Improve balance
- Support knee and hip stability
- Increase athletic performance
- Build stronger glutes and quads
- Improve movement control
- Support better body composition
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Deficit Reverse Lunge works well in:
- Leg workouts
- Glute workouts
- Lower-body workouts
- Bodyweight workouts
- Home workouts
- Athletic performance programmes
- Functional strength sessions
- Fat-loss circuits
Use it after your main squat or hip-hinge exercise.
Sample Leg Workout Programme
Beginner Progression Workout
- Bodyweight Squat – 3 sets × 12 reps
- Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
- Bodyweight Deficit Reverse Lunge – 3 sets × 8 reps per leg
- Glute Bridge – 3 sets × 12-15 reps
Intermediate Leg Workout
- Barbell Back Squat – 4 sets × 6-10 reps
- Bodyweight Deficit Reverse Lunge – 3 sets × 10-12 reps per leg
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Bodyweight Step-Up – 3 sets × 12 reps per leg
- Standing Calf Raises – 4 sets × 15-20 reps
12REPS Coach Recommendation
Place Bodyweight Deficit Reverse Lunges after your main strength exercise.
A balanced lower-body session could look like:
- Barbell Back Squat
- Bodyweight Deficit Reverse Lunge
- Cable Straight Bar RDL
- Bodyweight Step-Up
- Cable Kickback
- Standing Calf Raises
Frequently Asked Questions
Is the bodyweight deficit reverse lunge good for beginners?
It is better for beginners who already control standard reverse lunges well.What muscles does it work?
It mainly works the quadriceps, glutes, hamstrings, adductors, calves, and core.How high should the platform be?
Start with a low step. Increase the height only when you can control the movement.Should I rush the reps?
No. Move slowly and control the lowering phase.How many reps should I perform?
Aim for 8 to 12 reps per leg.
