Which muscles does the deficit deadlift work?

The deficit deadlift mainly works your lower back, glutes and hamstrings. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the deficit deadlift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Deficit Deadlift: how to do it and muscles worked

The deficit deadlift mainly works your lower back, glutes and hamstrings, with help from your quadriceps. You need a barbell.

Muscles worked

Main

Helping

Quadriceps

How to do the deficit deadlift

1
Stand on a low platform or plate, about 1 to 2 inches high, with feet hip width apart. Hinge down and grip the bar with a flat back, chest up and arms straight.
2
Brace your core and push through the floor to pull the bar up along your legs. Stand tall and squeeze your glutes at the top.
3
Lower the bar under control and reset on the platform. Take a breath and brace before each rep, using less weight than normal deadlift.

Form tip: Do not let your lower back round at the bottom; a higher deficit needs a lighter load and better hip mobility.

Common questions

Which muscles does the deficit deadlift work?: The deficit deadlift mainly works your lower back, glutes and hamstrings. It also involves your quadriceps.
What equipment do I need for the deficit deadlift?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the deficit deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.