At a glance
- Main muscle
- Glutes
- Also works
- Quads
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Stand with both feet on a low step.
- Step back down to the floor and sink deep.
- Push back up through your front foot.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
The step gives more depth than the regular reverse lunge, so more stretch on the glutes and quads. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Smith Machine Front-Foot-Elevated Reverse Lunge · Machine · rating A
- Bulgarian Split Squat · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell deficit reverse lunge.
Let Mitta set the weight.
Mitta plans the dumbbell deficit reverse lunge with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell deficit reverse lunge
What muscles does the dumbbell deficit reverse lunge work?
The dumbbell deficit reverse lunge mainly trains your glutes. Your quads help.
How many reps of the dumbbell deficit reverse lunge should I do?
Mitta plans the dumbbell deficit reverse lunge at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell deficit reverse lunge?
Good alternatives that train the same muscle are the dumbbell reverse lunge, Smith machine front-foot-elevated reverse lunge and Bulgarian split squat.
Is the dumbbell deficit reverse lunge good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the dumbbell deficit reverse lunge have rating A?
The step gives more depth than the regular reverse lunge, so more stretch on the glutes and quads. No direct evidence.