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Upper Legs · Barbell
Barbell Rack Pull
Barbell Rack Pull is an intermediate compound strength exercise that works the glutes (upper legs), with the quadriceps and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Middle Back · Latissimus Dorsi, Teres Major
- Lower Back · Erector Spinae
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Upper Back · Trapezius, Rhomboids
How to do Barbell Rack Pull
- Position a barbell on a rack set to just below knee height. Stand with your feet hip-width apart, and grip the barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart.
- Begin the lift by driving through your heels, extending your hips and knees to lift the barbell.
- Pull the barbell up your legs until you reach a standing position with your shoulders back and hips fully extended. Keep the barbell close to your body throughout the movement.
- Lower the barbell back to the rack with control by hinging at your hips and bending your knees. Repeat for the desired number of repetitions.
Form tips
- Keep the barbell close to your body to ensure an efficient and powerful lift.
- Focus on engaging your glutes and hamstrings during the hip extension.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Rack Pull alternatives
More glutes exercises
Barbell Rack Pull FAQ
What muscles does Barbell Rack Pull work?
Barbell Rack Pull mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The quadriceps and upper back work as secondary muscles.
What equipment do you need for Barbell Rack Pull?
You need a barbell.
How many sets and reps of Barbell Rack Pull should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Rack Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Rack Pull burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Rack Pull?
Other exercises for the glutes include Cable Pull Through, Suspension Trainer With Grips Pull Through, Plate Pinch Grip Deadlift and Kettlebell Snatch.
For developers
Use Barbell Rack Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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