Step Up to Deficit Reverse Lunge
10 reps
Drive off the box to stand tall, then step back and sink into a deep lunge.
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QUADS
Step Up to Deficit Reverse Lunge
This dumbbell combo stitches a step-up together with a reverse lunge taken from a raised platform, hammering the quads and glutes on one leg at a time. Lunging off a deficit lengthens the range of motion so the hamstrings and glutes work harder at the bottom. It also demands balance and control, making it a strong single-leg builder.
How to do it
- 1
Hold a dumbbell in each hand and stand facing the platform.
- 2
Plant one foot on the box and press through it to rise, driving the opposite knee up in front of you.
- 3
Pause briefly with the trailing knee lifted, keeping your chest tall and eyes forward.
- 4
Reach that same leg back past the edge of the platform and lower the knee toward the floor into a deep lunge.
- 5
Push back up through the front foot to return to standing, then repeat before switching legs.