Kettlebell Reverse Deficit Lunge
The Kettlebell Reverse Deficit Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box and kettlebells.
Required Equipment
Kettlebell Reverse Deficit Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Kettlebell Reverse Deficit Lunge
Stand tall on a stable platform or step holding a kettlebell in each hand by your sides.
Keep your chest proud and core engaged while looking straight ahead.
Inhale as you take a controlled step backward off the platform with one foot.
Lower your hips until your front knee forms a ninety-degree angle and your back knee hovers just above the floor.
Exhale and push firmly through the heel of your front foot to return to the starting position.
Kettlebell Reverse Deficit Lunge FAQs
What muscles does the Kettlebell Reverse Deficit Lunge work?
The Kettlebell Reverse Deficit Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Reverse Deficit Lunge?
Box and kettlebells.
Is the Kettlebell Reverse Deficit Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Reverse Deficit Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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