Deficit Deadlifts Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: hamstring, gluteal, lower back
- secondary: quadriceps, forearm
- tertiary: biceps, trapezius, abs, calves, upper chest, front deltoids, lateral deltoid
How to perform?
The deficit deadlift is a variation of the traditional deadlift that involves standing on a platform or weight plates to increase the range of motion. This exercise primarily targets the hamstrings, glutes, and lower back, while also engaging the quadriceps and forearms as secondary muscles. Additionally, the calves, abs, upper back, shoulders, traps, and biceps may also be involved to a lesser extent. The increased range of motion places a greater emphasis on the initial portion of the lift, helping to develop explosive power off the floor.
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Sign inVariations
Deadlift
compoundSumo Deadlift
compoundPause Deadlift
compoundBlock Deadlift
compoundRomanian deadlift (Stiff Legged Barbell Deadlift)
compound
Similar Exercises
Alternating Lunges
compoundBarbell Glute Bridge
compoundBodyweight Booty Donkey Glute Kicks With Pulses
compoundCable Romanian Deadlifts
compoundDumbbell Sumo Squats
compoundHip Thrust
compoundJump squat with pulse
compoundKettlebell Deadlift
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundRack Pulls
compoundReverse Hyper Extensions
compoundRowing-Machine Hip Thrust
compoundSide Push-Ups
compoundSingle-Leg Kettlebell Deadlift
compoundSmith machine deadlift
compoundSmith Machine Lunges
compoundSmith Machine Squat
compoundSmith Machine Stiffed Leg Deadlift (RDL)
compoundSquat Jumps
compoundSquat with Core Twist
compoundSumo-Stance Barbell Squat
compoundBanded Bent Over Glute Kickbacks with Hold
isolationBanded Booty Donkey Glute Kicks With Pulses
isolationBanded Kneeling Glute Kickbacks with Hold
isolationBent Over Standing Cable Kickback
isolationBodyweight Kneeling Glute Kickbacks with Hold
isolationBodyweight Standing Glute Kickback
isolationBodyweight Standing Glute Kickback with Hold
isolationBooty Bodyweight Donkey Glute Kicks with Hold
isolationDumbbell Hamstring Curl
isolationGlute Cable Kick Backs
isolationGlute Kick Backs With Band
isolationGlute Kick Backs With Band with Hold
isolationGlute Machine Kick Backs
isolationHyper Extensions
isolationKneeling Cable Kickbacks
isolationKneeling Cable Kickbacks with Hold
isolationLeg Lift Circles
isolationMachine Lying Leg Hamstring Curls
isolationMachine Single Leg Hamstring Curls
isolationPlank jacks
isolationSeated Leg Hamstring Curl
isolationSeated Single Leg Hamstring Curls
isolationSingle Legged Glute Pushdowns
isolationSquat Hold
isolationSquat Walk
isolationStanding Cable Glute Kickbacks
isolationStanding Cable Glute Kickbacks with Hold
isolationStanding Single Leg Hamstring Curl
isolationSuperman
isolationBanded Booty Band Donkey Glute Kicks with Hold
isometricBanded Standing Glute Kickback with Hold
isometricBodyweight Bent Over Glute Kickbacks with Hold
isometricPlank Kickbacks
isometricCycling Machine
cardioJogging-Treadmill
cardioTreadmill Incline Walk (Finisher)
cardioWalking-Treadmill
cardioProwler Sled
plyometric