TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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

Dumbbells setup →
How to do itPicture · 3 steps
  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
A
For glutes
#1 of 29
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%4/5
Low cost · 20%4/5

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

How scores work

Machine taken? Swap to

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

Takes

None yet
Free account needed to post
280