Exercise guide · Intermediate · Compound

Barbell Rack Pull: How to Do It & Muscles Worked

The barbell rack pull is a compound strength exercise that targets the glutes, hamstrings, and lower back. It involves lifting a barbell from a rack set at knee height, focusing on hip extension and posterior chain activation.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell rack pull
Front view: muscles worked by the barbell rack pull. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the barbell rack pull. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the barbell rack pull

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

Sets, reps and programming

Suggested sets, reps and rest for the barbell rack pull by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Rack Pull alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.