How to do the Barbell Deficit Reverse Lunge
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
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