Bodyweight Step Up to Deficit Reverse Lunge
10 reps
Drive up onto the platform, then reach the trailing leg back and sink into the lunge.
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QUADS
Bodyweight Step Up to Deficit Reverse Lunge
A single-leg bodyweight movement that pairs a step-up with a rear-foot lunge to hammer the quads while asking the glutes and hamstrings to help. Working one side at a time exposes strength gaps and forces your balance and stability to catch up. No load needed, so it's a solid starting point before adding weight.
How to do it
- 1
Set up standing on top of a low, sturdy box or platform.
- 2
Load one leg and lift the other foot clear of the surface.
- 3
Send the free leg backward and touch the ball of that foot to the floor behind the box.
- 4
Bend the standing leg to lower into a deep lunge.
- 5
Push through the working leg to drive back up, finishing by lifting that knee forward in front of you.
- 6
Run all your reps on one side, then swap and repeat.