For glute growth
For glute growth, Romanian deadlift rates higher on our research criteria: easier to progress.
Reverse lunge is easier on the joints.
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
Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.
Romanian Deadlift. Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.
For glute growth, Romanian deadlift rates higher on our research criteria: easier to progress. Reverse lunge is easier on the joints. 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.
Reverse lunge is easier: it’s easy to learn, while Romanian deadlift takes some practice.
Reverse lunge needs dumbbells, so a home gym covers it. Romanian deadlift needs a barbell, so for most people it’s a gym exercise.
Reverse lunge: it rates Strong for joint and recovery cost in our research rubric, against Good for Romanian deadlift.