For glute growth

Deficit Reverse Lunge vs Reverse Lunge

For glute growth, deficit reverse lunge rates higher on our research criteria: easier to progress.

Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

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Deficit Reverse Lunge

Research score

Target tension

Strong

Loaded stretch

Excellent

Progression

Strong

Good

Low cost

Strong

See the full glutes ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose deficit reverse lunge

You want to keep adding weight in small steps

Good reasons to choose reverse lunge

The deficit reverse lunge is taken

Deficit Reverse Lunge

Reverse Lunge

You need

Dumbbells, weight plate

Dumbbells

Skill

Easy to learn

Type

Compound

One side at a time

Yes

Why they rank where they do

Deficit Reverse Lunge. The deficit lets you sink lower, stretching the glute of the front leg under load.

Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.

Questions

Which is better for glute growth, deficit reverse lunge or reverse lunge?

For glute growth, deficit reverse lunge rates higher on our research criteria: easier to progress. Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is deficit reverse lunge or reverse lunge easier to learn?

About the same: both are easy to learn.

Can you do deficit reverse lunge or reverse lunge at home?

Deficit reverse lunge needs dumbbells and a weight plate, so a home gym covers it. Reverse lunge needs dumbbells, so a home gym covers it.

Which is easier on the joints, deficit reverse lunge or reverse lunge?

About the same: both rate Strong for joint and recovery cost in our research rubric.

More comparisons

Deficit Reverse Lunge Reverse Lunge All glutes exercises

Deficit Reverse Lunge vs Reverse Lunge

For glute growth, deficit reverse lunge rates higher on our research criteria: easier to progress.

Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose deficit reverse lunge

You want to keep adding weight in small steps

Good reasons to choose reverse lunge

The deficit reverse lunge is taken

Deficit Reverse Lunge

Reverse Lunge

You need

Dumbbells, weight plate

Dumbbells

Skill

Easy to learn

Type

Compound

One side at a time

Yes

Why they rank where they do

Deficit Reverse Lunge. The deficit lets you sink lower, stretching the glute of the front leg under load.

Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.

Questions

Which is better for glute growth, deficit reverse lunge or reverse lunge?

Is deficit reverse lunge or reverse lunge easier to learn?

About the same: both are easy to learn.

Can you do deficit reverse lunge or reverse lunge at home?

Deficit reverse lunge needs dumbbells and a weight plate, so a home gym covers it. Reverse lunge needs dumbbells, so a home gym covers it.

Which is easier on the joints, deficit reverse lunge or reverse lunge?

About the same: both rate Strong for joint and recovery cost in our research rubric.