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Upper Legs · Weighted
Plate Deficit Lunge
Plate Deficit Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Hamstrings
- Calves
How to do Plate Deficit Lunge
- Stand on a weight plate, holding another plate at your chest if you want extra load.
- Step back off the plate into a reverse lunge.
- Lower until your back knee nearly touches the floor.
- Drive through your front foot to return to the plate, then switch legs.
Form tips
- The raised front foot increases the range of motion.
- Keep your torso upright.
Plate Deficit Lunge alternatives
More quads exercises
Plate Deficit Lunge FAQ
What muscles does Plate Deficit Lunge work?
Plate Deficit Lunge mainly works the quads in the upper legs. The hamstrings and calves work as secondary muscles.
What equipment do you need for Plate Deficit Lunge?
You need a weighted.
How many sets and reps of Plate Deficit Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Deficit Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Deficit Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Deficit Lunge?
Other exercises for the quads include Dumbbell Lunge Pulse, Jumping Lunge, Dumbbell Static Lunge and Bodyweight Forward Lunge.
For developers
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