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Hamstrings and glutes ยท Hip hinge

Deficit Deadlift

A compound hip hinge exercise for the glutes, hamstrings and lower back, done with a barbell. It also works the quads and traps.

Barbell Compound Reps and weight Also called: deficit dl

Muscles worked

Primary

Glutes, Hamstrings and Lower back

Do most of the work.

Secondary

Quads and Traps

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsPrimary
  • Lower backSpinal erectorsPrimary
  • QuadsFront of the thighsSecondary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Push the hips back, keep the back flat and the bar close.
  3. Shins stay near vertical; feel the stretch in the hamstrings.
  4. Stand up by driving the hips forward and squeezing the glutes.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rounding the back. Keep the back flat; lower the weight until you can.
  • Squatting the weight. Push the hips back and keep the shins near vertical: it is a hip movement.
  • Letting the weight drift away. Keep the bar or weight close to the legs the whole way.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.