Hamstrings exercise

Deficit Deadlift

How to do the Deficit Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

The deficit deadlift is a deadlift supplemental lift that increases the range of motion by having the lifter stand on an elevated surface from the floor (where the weight plates are resting). Stand behind a barbell with your feet about shoulder-width apart. Sit your hips back,…
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Illustration showing the Deficit Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Deficit Deadlift

  1. 1 The deficit deadlift is a deadlift supplemental lift that increases the range of motion by having the lifter stand on an elevated surface from the floor (where the weight plates are resting).
  2. 2 Stand behind a barbell with your feet about shoulder-width apart.
  3. 3 Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back. Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body.
  4. 4 Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top.
  5. 5 Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor. Keep the bar close to your body the entire time and maintain a flat back.