Hamstrings exercise
Rack Pull
Hip hinge for the posterior chain, emphasizing glutes and hamstrings.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentRack
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Hamstrings
- Glutes
- Rack
How to do the Rack Pull
4 steps, in the order you do them.
- Stand with the weight close to your body, knees slightly bent and core tight.
- Push your hips back with a neutral spine and the weight close to your body.
- Extend your hips by pushing through the floor; finish standing tall without hyperextending your lower back.
- Repeat at a controlled pace without using momentum.
Muscles worked
Alternatives to the Rack Pull
They work the hamstrings with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
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Frequently asked questions
What muscles does the Rack Pull work?
The Rack Pull works mainly the hamstrings. It also works the glutes and the lower back.