Rack Pull primarily works the glutes, hamstrings, and mid-back. It is categorized as a hinge movement and uses Barbell and rack.
- Primary muscles
- glutes and hamstrings
- Equipment
- Barbell and rack
- Movement pattern
- hinge
- Catalog difficulty
- 2 of 5
How to do Rack Pull
- Bar at knee height or just below — overhand or mixed grip
- Brace, then extend hips to lockout
- Lower with control back to the pins
Common mistakes
- Shrugging at lockout — finish with hips, not traps
Muscles worked
The primary catalog target is glutes, with hamstrings and mid-back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Kettlebell Deadlift · Glute Bridge · Hip Thrust / Loaded Bridge · Cable Pull-Through · Kettlebell Swing · Single-Leg Hip Thrust
Put Rack Pull into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.