Barbell Rack Pull

Target muscle

Glutes

Also works

Hamstrings, lower back

Equipment

Barbell

Body part

Upper legs

How to do the barbell rack pull

1. Set up a barbell on a rack at knee height.
2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
5. Lower the barbell back down to the starting position by bending at the hips and knees.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.