Leg Day Cheat Code: Build Glutes and Quads with Just a Step
You don’t need a gym, machines, or fancy equipment.
You need a small step… and some discipline.
Deficit lunges are a leg movement that anyone can do — anywhere.
WHAT TO DO:
➙ Find a small platform — like a 2-4 inch step, plate, or curb.
➙ Step your front foot on it, and your other foot behind you.
➙ Lunge down slowly. Try to touch your back knee to the ground.
➙ Stand back up. That’s one rep. Do it again.
➙ Alternate sides. Repeat. Keep it clean and controlled.
WHY IT WORKS (AND WHY YOU SHOULD DO IT):
➙ Longer range of motion = more muscles working
➙ Hits your glutes, quads, and hamstrings hard
➙ Helps you move better, get stronger, and build muscle
➙ Most people avoid movements like this because they’re simple and tough.
But that’s exactly why they work — and why you’ll get better if you stick with it.
HOW TO USE IT:
➙ Do it for 10–20 minutes
➙ Works as a standalone workout or leg day finisher
➙ If the step is too much, just do regular lunges
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