What muscles does the Barbell Deficit Deadlift work?

The Barbell Deficit Deadlift mainly works the glutes, hamstrings and lower back.

How many sets and reps of the Barbell Deficit Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Deficit Deadlift?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Barbell Deficit Deadlift

Stand on a low platform to increase the range, then pull from the extended depth with a braced flat back.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Lower back
Equipment: Barbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Deficit Deadlift work?: The Barbell Deficit Deadlift mainly works the glutes, hamstrings and lower back.
What equipment do you need for the Barbell Deficit Deadlift?: A barbell.
How many sets and reps of the Barbell Deficit Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Deficit Deadlift?: 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Barbell Deficit Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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