Rack Pull Below Knee

Body region

• Back
• Glutes
• Legs

Muscles

Main

• Erector Spinae
• Gluteus Maximus
• Semitendinosus
• Semimembranosus

Helps

• Trapezius
• Latissimus Dorsi
• Adductor Magnus
• Biceps Femoris

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the safety pins so the bar rests just below your kneecaps.
2. Hinge down, grip the bar outside your legs and set a flat back with your shins near vertical.
3. Pull the slack out of the bar, then drive your hips forward while keeping the bar close.
4. Stand fully tall, then lower the bar back to the pins with control.

Cues

• Hips back, chest proud.
• Keep the lats tight to hold the bar close.
• Drive the hips through, do not lean back.

Common mistakes

• Starting with the hips too low, turning it into a squat.
• Rounding the lower back in the start position.
• Hyperextending at the top.
• Jerking the bar off the pins.

Alternatives

• Rack Pull
• Block Pull