Step by step instructions, muscle activation and variants for the Barbell Deficit Rear Lunge.
A reverse lunge with a barbell on the upper back performed with the front foot standing on a low step. The elevation creates a deficit that lengthens the range of motion, demanding more from the quadriceps and glutes at the bottom of each repetition.
Common mistakes content is coming soon.
The Barbell Deficit Rear Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.