Deficit Reverse Lunge
Glutes, quads, hip range of motion under load
Why it works
Elevating the front foot increases the range of motion at the hip, demanding more from the glutes and building strength through a deeper range than a standard lunge.
How to do it
- Stand with your front foot on a small step or book
- Step your other foot back and lower deeper than a standard lunge
- Push through the elevated foot to stand. Rest standing when form breaks
- Control the descent — when you can't, rest standing
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Deficit Reverse Lunge?
The minimum effective dose for Deficit Reverse Lunge is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Deficit Reverse Lunge target?
It targets glutes, quads, hip range of motion under load. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Deficit Reverse Lunge worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Deficit Reverse Lunge easier or harder?
To scale it down: Smaller deficit. Use support. To make it harder: Higher deficit. No support.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
