# Rack Pull Below Knee

URL: https://heatsy.app/ex/rack-pull-below-knee

Also known as: Below-Knee Rack Pull, Low Rack Pull, Rack Pull From Below Knee, Low Pin Rack Pull

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](https://heatsy.app/ex/rack-pull)
- [Block Pull](https://heatsy.app/ex/block-pull)