Weighted Deficit Leg Lift
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Glute Isolation
Lateral Hip Strength
Mobility
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Flat Bench or Elevated Surface
Weight Plate or Ankle Weight
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Intermediate
Overview
The Weighted Deficit Leg Lift challenges lateral hip strength and stability by increasing both the range of motion and the load. Lying on an elevated surface allows the leg to move below the hip line before lifting, while the added plate increases time under tension. This movement is ideal for athletes looking to enhance hip control, stability, and unilateral glute engagement.
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, hips stacked, and bottom elbow propped under your shoulder.
Place a small weight plate on the top leg, just above the knee or near the ankle, depending on comfort and control.
Straighten the top leg and engage your core.
Slowly lower the top leg below the bench level, keeping it straight to create a deficit stretch.
Lift the leg upward against the weight, focusing on glute engagement.
Lower with control through the full range of motion, allowing the leg to dip again below the bench.
Complete all reps, then switch sides.
Benefits
Increases lateral hip strength and endurance
Enhances glute activation through extended range and load
Helps address imbalances and hip instability
Promotes joint control and reduces injury risk
COACHING CUES
Lead with your heel-don’t roll your hips open
Keep tension the whole way through, especially on the way down
Let the leg drop below the bench before lifting; it’s all about that range
Brace your core to prevent collapsing at the trunk
Notes
The Weighted Deficit Leg Lift is a high-value movement for lateral glute development and hip control. The combination of elevation and external load promotes muscle activation across a longer range of motion, making it a great addition to warm-ups, rehab, or strength training circuits.