Muscles Targeted:

• This lower body compound exercise targets the quads, hamstrings, and glutes just like any other lunge.

• Adding a deficit increases the range of motion and puts more emphasis on the glutes and hamstrings.

Form:

• Start by standing on top of a plate or a stepper, take a step back and drop the knee below the level of the plate, return to the starting position and perform one leg at a time.

Rep Ranges:

• Whether performing this exercise in the smith machine or with dumbbells it’s best to keep the majority of your reps in a moderate to high rep range.