Rear Lunge from Deficit

Deepen your lower body strength with the Rear Lunge from Deficit. This variation increases range of motion, intensely targeting glutes and quads for

IntermediateGluteus Maximus Quadriceps Adductor Magnus Soleus Body weight

Movement: Compound
Force: Push
Per set: 45s
Rest: 30s

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Variations of Rear Lunge from Deficit

Compound

Narrow Squat from Deficit

Gluteus Maximus · Quadriceps · Body weight

Intermediate

Compound

Dumbbell Rear Lunge Front Raise

Deltoid Anterior · Gluteus Maximus · Dumbbell

Intermediate

Compound

Landmine Rear Lunge

Gluteus Maximus · Quadriceps · Leverage machine

Intermediate

Description

A lunge exercise where one foot is elevated behind and the other foot lunges downwards. It targets the lower body muscles.

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How to do Rear Lunge from Deficit

01
Setup
Stand tall with one foot placed on an elevated surface behind you, such as a step or weight plate, with the ball of your foot on the surface and heel off. Your front foot should be flat on the ground, hip-width apart from the elevated foot.
02
Setup
Maintain an upright torso, retract your shoulders, and engage your core throughout the movement. You can place your hands on your hips or clasped in front of your chest for balance.
03
Inhale as you lower your body straight down by bending both knees, allowing your front knee to track over your toes and your back knee to hover just above the floor.
04
Ensure your front shin remains relatively vertical and your torso stays upright throughout the descent, maintaining deep tension in your glutes and quadriceps.
05
Exhale as you powerfully push through your front heel to return to the starting position, extending both knees and hips to complete the repetition.

Tips

Focus on driving through your front heel to maximize glute activation and stability during the upward phase of the lunge.
Control the eccentric (lowering) phase slowly to enhance muscle tension and improve stability throughout the movement.
Keep your core braced and engaged throughout the entire exercise to protect your lower back and maintain an upright, stable posture.
The elevated rear foot allows for a deeper stretch in the front hip flexor of the rear leg, which helps increase the range of motion and glute activation in the front leg.

Common mistakes

Leaning too far forward: Keep your chest up and torso upright by actively engaging your core to maintain balance and properly target the glutes and quads.
Allowing the front knee to cave inward: Actively push your front knee slightly outward, aligning it with your second and third toes, to protect the knee joint and maintain proper alignment.
Not achieving full depth: Ensure your back knee nearly touches the floor and your front thigh is parallel to the ground to fully engage the target muscles and benefit from the deficit range of motion.

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Questions

What muscles does Rear Lunge from Deficit work?

Rear Lunge from Deficit primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Rear Lunge from Deficit good for beginners?

Rear Lunge from Deficit is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Rear Lunge from Deficit?

You need Body weight to perform Rear Lunge from Deficit. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Rear Lunge from Deficit?

Focus on driving through your front heel to maximize glute activation and stability during the upward phase of the lunge. Control the eccentric (lowering) phase slowly to enhance muscle tension and improve stability throughout the movement. Keep your core braced and engaged throughout the entire exercise to protect your lower back and maintain an upright, stable posture. The elevated rear foot allows for a deeper stretch in the front hip flexor of the rear leg, which helps increase the range of motion and glute activation in the front leg.

What are common mistakes when doing Rear Lunge from Deficit?

Leaning too far forward: Keep your chest up and torso upright by actively engaging your core to maintain balance and properly target the glutes and quads. Allowing the front knee to cave inward: Actively push your front knee slightly outward, aligning it with your second and third toes, to protect the knee joint and maintain proper alignment. Not achieving full depth: Ensure your back knee nearly touches the floor and your front thigh is parallel to the ground to fully engage the target muscles and benefit from the deficit range of motion.