Bodyweight Strength · Bodyweight — Strength
Deficit Reverse Lunge
Glutes, quads, hip range of motion under load
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Front foot elevated. Step back deeper.
Small step or book under front foot. Greater range = more glute demand. Even 2-3cm of elevation changes the loading significantly.
- 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
Easier
Smaller deficit. Use support.
Thin book under front foot. Hand on wall.
Harder
Higher deficit. No support.
Full step height. Arms free.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
