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How to do it
- Stand on a stable platform roughly four to eight inches high with the bar over your midfoot.
- Set your feet hip width apart and grip the bar just outside your shins.
- Drop your hips until your shoulders sit over the bar with the shins near vertical.
- Brace your abdominals hard and pull the slack out of the bar.
- Drive through the whole foot and extend the hips and knees together to lockout.
- Lower the bar under control back to the platform and reset before the next rep.
Common mistakes
- Rounding the lower back to reach the bar, which the added range makes far more likely.
- Letting the bar drift forward off the midfoot, which lengthens the lever on the spine.
- Standing on a platform that is too high for your current hip and ankle range.
- Keeping the same load as a floor pull, which forces the hips to shoot up first.
Muscles worked
- Primary
- GlutesHamstringsQuads
- Secondary
- AbsForearmsTrapsUpper Back
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Deficit Deadlift work?
- Mainly the glutes, hamstrings and quads. It also works the abs, forearms, traps and upper back.
- What equipment do you need for the Deficit Deadlift?
- It uses a barbell. Without it, the Single-Leg Dumbbell Romanian Deadlift and the Single-Leg Dumbbell Romanian Deadlift (Deficit) train the same muscles the same way.
- Is the Deficit Deadlift good for beginners?
- GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.