Rack Pull Below Knee

Hamstrings, Glutes, Lower Back, TrapsBarbell, Power Rack

A rack deadlift variation with the bar set just below kneecap level. Builds the glutes, hamstrings, back, and upper traps under heavy axial loading.

How to do it

1Set the safety pins in the rack so the bar sits just below your kneecaps.

2Step close to the bar, place your feet hip-width apart, and grip the bar overhand.

3Hinge at your hips, flatten your back, pull your shoulder blades down, and pull the slack out of the bar.

4Stand up by extending your hips and knees, keeping the bar close to your legs.

5Lock out fully at the top without leaning back, then lower the bar back to the pins.

Common mistakes

Rounding your back during the lift, which dramatically increases injury risk.

Hyperextending your lower back at the top, putting unnecessary compression on the spine.

Banging the bar into your knees on the way down by bending your legs too early.

Breathing

Take a deep breath before you pull, brace your core, and exhale at the top once locked out.

Make it harder or easier

To make it easier, raise the safety pins or drop the weight.

To make it harder, increase the working weight or add a pause before resting the bar back on the pins.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.