Deficit Leg Lift
-
Glute Isolation
Lateral Hip Strength
Mobility
-
Flat Bench or Elevated Surface
-
All Levels
Overview
The Deficit Leg Lift targets the glute medius and hip stabilizers while increasing mobility through controlled range of motion. Performing the movement on an elevated surface like a bench allows the leg to dip below hip level before lifting, creating a deficit that maximizes time under tension and improves lateral hip strength.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
Tensor fasciae latae (TFL)
SECONDARY:
Core stabilizers
Obliques
STEP-BY-STEP INSTRUCTIONS
Lie on your side on a bench or elevated surface with hips stacked and the bottom elbow propped underneath your shoulder.
Keep your top leg straight and engage your core for stability.
Lower the top leg down below bench level, creating a deficit and stretching through the hip.
Raise the leg upward as far as mobility allows while maintaining straight alignment.
Slowly lower the leg back through the deficit range, controlling the movement.
Complete the prescribed reps, then switch sides.
Benefits
Strengthens the lateral hip and glute stabilizers
Improves hip mobility and control
Encourages balanced development between sides
Enhances pelvic stability, which can reduce lower back pain
COACHING CUES
Hips stacked - don’t let your body roll backward
Control both the lift and the descent
Let the leg lower below the bench to access that full range
Keep your core tight to prevent side-bending
Notes
Deficit Leg Lifts are a simple but highly effective way to improve lateral glute strength and hip mobility. This movement is excellent for building stability in the hips and pelvis-key for runners, lifters, and anyone looking to bulletproof their lower body.