Isometric Mid Thighs Pull

How to do it

Set a fixed bar at mid-thigh height inside a rack, or grip a loaded bar you cannot move, with your feet hip-width and shins vertical. Drop your hips, flatten your back, set your chest tall, and grip the bar just outside your legs. Pull against the immovable bar as hard as you can by driving your feet into the floor and extending your hips and knees, holding maximal tension without your body actually moving.

1. 1Feel your whole posterior chain fire as you pull against the bar
2. 2Drive your feet hard into the floor while your hips and knees try to extend
3. 3Keep your back flat and locked as you build to maximum effort

Common mistakes

• ×Don't round your back when you ramp up the pull
• ×Avoid yanking suddenly; build tension and hold it
• ×Don't hold your breath the entire time; brace and breathe shallow

Muscles worked

The isometric mid thighs pull mainly works the glutes, hamstrings, forearms, lower back, and upper traps, with the mid traps, quads, lats, lower traps, and lower abs assisting.

• GlutesPrimary
• HamstringsPrimary
• ForearmsPrimary
• Lower BackPrimary
• Upper TrapsPrimary
• Mid TrapsSupport
• QuadsSupport
• LatsSupport
• Lower TrapsSupport
• Lower AbsSupport
• BicepsMinor
• Upper AbsMinor
• ObliquesMinor
• CalvesMinor
• AdductorsMinor