Barbell Deficit Reverse Lunge
A barbell reverse lunge performed with the front foot on a low platform, so the back foot steps down to the floor. The extra depth stretches the front-leg glutes and quads further than a standard reverse lunge.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Sets
- 3
- Reps
- 6–10 per leg
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Unrack a barbell onto your upper back and stand tall with both feet on a sturdy 5–10 cm platform, such as a bumper plate or low step.
Step one foot back off the platform and land on the ball of that foot.
Lower until your back knee is just above the floor, letting the front hip sink below the front knee.
Keep your weight over the front foot and your torso upright.
Drive through the front heel to stand and bring the back foot up onto the platform.
Alternate legs or complete all reps on one side.
Breathing: Inhale as you step back and lower, exhale as you drive up.
Coaching tips
Front foot does the work
Sink straight down
Stay stacked under the bar
Common mistakes
Platform too high so the back knee can't reach depth
Pushing off the back foot
Leaning forward and losing the bar path
Front knee caving in
Safety notes
Use a stable platform that won't slide, and master the bodyweight version first.
Start light: the extra depth makes balance harder under a bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.