What muscles does the Dumbbell Reverse Lunge Deficit work?

The Dumbbell Reverse Lunge Deficit mainly works the quads and glutes.

How many sets and reps of the Dumbbell Reverse Lunge Deficit?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Reverse Lunge Deficit?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Dumbbell Reverse Lunge Deficit

Standing on a plate, step back and lower into a deep lunge for extra front-leg range.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Reverse Lunge Deficit work?: The Dumbbell Reverse Lunge Deficit mainly works the quads and glutes.
What equipment do you need for the Dumbbell Reverse Lunge Deficit?: A dumbbell.
How many sets and reps of the Dumbbell Reverse Lunge Deficit?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Reverse Lunge Deficit?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

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Coaches add the Dumbbell Reverse Lunge Deficit to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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