FlexBarbell Rack Pulls
Muscles worked
- Gluteus Maximus
- Erector Spinae
- Trapezius Upper Fibers
- Biceps Femoris (Long Head)
- Latissimus Dorsi
- Rhomboid Major
- Flexor Digitorum Superficialis
- CategoryLegs
- Default target4 sets × 5–8 reps
- EquipmentBarbell
- Movement patternHinge
- Training stylesStrength
Technique
Setup
Set the safety pins or blocks so the bar rests at about knee height. Step up so the bar touches your legs, hinge, and grip just outside your legs with your back flat.
Movement
Brace, pull your shoulders down, and drive your hips forward to stand tall with the bar against your thighs. Lower it under control back to the pins without bouncing.
Form Tip
Finish by squeezing your glutes, not by leaning back; heavy rack pulls make it tempting to hyperextend at the top, which loads the lower back.
Increase Difficulty
Add weight, or lower the pins toward mid-shin.
Decrease Difficulty
Use less weight, or learn the hinge with Kettlebell Deadlifts first.