Rear Lunge from Deficit
Description
The rear lunge from deficit is performed with the front foot on a small platform or step. The rear leg steps back into a deeper lunge than ground level allows. The longer range stretches the front leg glute and hamstring deeply for hypertrophy.
Muscle Group
Equipment Required
Rear Lunge from Deficit Instructions
- Stand on a small platform or step with both feet.
- Brace your core and keep your chest up.
- Step backward with one foot off the platform.
- Lower into a deep lunge with the back knee toward the floor.
- Allow the front leg hip to sink lower than the platform top.
- Feel a deep stretch in the front leg glute and hamstring.
- Drive through the front heel to step back to standing.
- Alternate legs each rep.
Rear Lunge from Deficit Form & Visual
Rear Lunge from Deficit Benefits
- Deep glute and hamstring stretch
- Longer range of motion
- Builds leg strength
- Trains balance
- No barbell required
- Strong unilateral leg work
Rear Lunge from Deficit Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Rear Lunge from Deficit Variations & Alternatives
- Standard Reverse Lunge
- Deficit Forward Lunge
- Bulgarian Split Squat
- Step Up
