Legs · Barbell
Deficit RDL
How to do the deficit rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.
- 1Stand on a small platform and hinge at your hips until you feel a deep stretch in your hamstrings
- 2Keep a slight bend in your knees and maintain a neutral spine as you lower the weight below your feet level
- 3Drive your hips forward and squeeze your glutes to return to standing, feeling the full range of motion
Common mistakes
- Don't round your back or let the weight pull you forward
- Avoid locking your knees or bouncing out of the bottom position
- Don't rush the movement; maintain control to protect your spine
Muscles worked
The deficit rdl mainly works the hamstrings and glutes, with the lower back, forearms, and upper abs assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- ForearmsSupport
- Upper AbsSupport
- Upper TrapsMinor
- CalvesMinor
Deficit RDL strength standards
See how your deficit rdl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM135 lb
Silvere1RM202.5 lb
Golde1RM287.5 lb
Platinume1RM372.5 lb
Diamonde1RM422.5 lb
Champione1RM465 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the deficit rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
- How to do the lying leg curl
Last reviewed April 2026.