🍑underrated glute workout!

1 Nov 2023 · 1 min

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In this short instructional segment, fitness trainer Eric Roberts introduces the deficit reverse lunge as an effective glute-building movement. He explains how to set up the exercise by standing on an elevated surface (e.g., two weight plates or a step riser) so the foot is raised to ankle height. From this position, you step back into a lunge while keeping a forward torso lean and maintaining the front knee as vertical as possible to maximize glute activation and minimize quad involvement. After descending, you drive upward using the glute of the front leg. Roberts recommends performing 2–3 sets of 8–10 repetitions, promising noticeable glute development with consistent practice.

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If you're not yet doing this exercise for your glutes, you should be. It is called this deficit reverse lunge, and here's how you can do it. Get yourself elevated on top of something like 2 plates or a step riser to about where it's at the top of your ankle. Then with both feet starting up here, you're going to take a big step back. Make sure you have a lean forward in your torso, and you are then going to lunge down, making sure your knee stays vertical to the ground as much as you can, because this will put a big emphasis on your glutes. The farther your knee travels forward, the more quad you're going to work. So that's why you want to stay a bit more upright with your knee. And then once you get down, you're going to use this glute to propel you right back up. And if you do about 2 to 3 sets of 8 to 10 reps, I promise your glutes are going to thank you later.