10 Best Rack Pulls Alternatives for Limited Rack or Low-Back Pain

Rack Pulls are done standing with a barbell. Ranked closest by our scoring: the Linear Acceleration Wall Drill, the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Rack Pulls

Rack Pulls
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Forearms, Glutes, Hamstrings, Traps

How to perform Rack Pulls
  1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  2. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
  3. Return the weight to the pins and repeat.
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Ranked Rack Pulls Alternatives

10 substitutes, ranked by how closely each one matches Rack Pulls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Linear Acceleration Wall Drill

    1. Linear Acceleration Wall Drill

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Rack Pulls
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    53% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    53% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    48% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Rack Pulls
    • Balance: harder to stay steady on than Rack Pulls
  5. Moving Claw Series

    5. Moving Claw Series

    47% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Rack Pulls
    • Balance: harder to stay steady on than Rack Pulls
  6. Single Leg Platform SlidePlay demonstration

    6. Single Leg Platform Slide

    46% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Rack Pulls
    • Balance: harder to stay steady on than Rack Pulls
  7. Natural Glute Ham Raise

    7. Natural Glute Ham Raise

    46% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than Rack Pulls
  8. Knee Tuck Jump

    8. Knee Tuck Jump

    45% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
    2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
    3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Rack Pulls
    • Balance: harder to stay steady on than Rack Pulls
  9. Inverse Leg Curl (Bench Support)Play demonstration

    9. Inverse Leg Curl (Bench Support)

    42% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Rack Pulls
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Rear Pull-upPlay demonstration

    10. Rear Pull-up

    42% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not hamstrings
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

Rack Pulls FAQ

What muscles does Rack Pulls work?

Rack pulls primarily load the posterior chain: lumbar erectors, glutes, and hamstrings, with secondary activation of traps and forearms. The partial range of motion emphasizes lockout strength and spinal extension, so you’ll feel high activation in the upper erectors and traps during the finish.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology