For glute growth
For glute growth, deficit reverse lunge rates higher on our research criteria: easier on the joints.
Barbell back squat is easier to progress.
Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
Deficit Reverse Lunge. The deficit lets you sink lower, stretching the glute of the front leg under load.
For glute growth, deficit reverse lunge rates higher on our research criteria: easier on the joints. Barbell back squat is easier to progress. Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Deficit reverse lunge is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Deficit reverse lunge needs dumbbells and a weight plate, so a home gym covers it.
Deficit reverse lunge: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell back squat.