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Deficit reverse lunge (from a platform)

Standing on a low platform with a barbell across the back, one foot steps back down to the floor into a deep lunge: a loaded reverse lunge with a longer range.

Split squat and lunge family

Deficit reverse lunge (from a platform)

DemandHard
Equipment requiredA barbell + A step
Muscle focusQuads · Glutes · Hamstrings

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. With a barbell across the upper back, stand on a low platform.
  2. Step one foot back off the platform and lower the back knee toward the floor.
  3. Drive through the front foot to step back up, then change legs.

Form cues

  • Keep the front heel down on the platform.
  • Go only as deep as the hips and knees stay comfortable.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use a low, stable platform and learn it light. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings.

Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.

Equipment

A barbell + A step

Level

Advanced. See the easier and harder options above.

Guides that use it

Similar moves

Barbell lunge demonstrated on the 3D figure3D demoBarbell lungeIntermediate · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbellDumbbell lunge demonstrated on the 3D figure3D demoDumbbell lungeIntermediate · A dumbbellDumbbell reverse lunge demonstrated on the 3D figure3D demoDumbbell reverse lungeIntermediate · A dumbbellSmith machine lunge jump demonstrated on the 3D figure3D demoSmith machine lunge jumpAdvanced · Strength machineBodyweight walking lunge demonstrated on the 3D figure3D demoBodyweight walking lungeIntermediate · No equipment

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Questions people ask

What muscles does the Deficit reverse lunge (from a platform) work?

Mainly the quads and glutes, with help from the hamstrings.

What equipment do I need for the Deficit reverse lunge (from a platform)?

A barbell + A step.

Is the Deficit reverse lunge (from a platform) good for beginners?

It is an advanced move. Build up to it with the Reverse lunge first.

What is an easier alternative to the Deficit reverse lunge (from a platform)?

Try the Reverse lunge or the Walking lunge. Both are written steps in the same progression.