Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Deficit Reverse Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes, Quads

Also hamstrings

You need

Dumbbells, Weight plate

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Stand on a plate or low step
  2. 2Step back and drop the back knee low
  3. 3Lean slightly forward to load the glutes

Most common mistake

Short steps that turn it into a squat.

Watch a demo

Good for

  • Ranked #1 for glutes
  • Loads the muscle while it’s stretched

Compare with

vs Reverse Lungevs Step-Upvs Glute Kickback Machine
A
For glutes
#1 of 29
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Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionStrong
Loaded stretchExcellent
ProgressionStrong
Low costStrong

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • AReverse LungeDumbbell

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