Isometric Mid Thighs Pull

Muscles worked

Setup

1. Set a barbell in a power rack against fixed safety pins at a height where the bar rests against your mid-thigh.
2. Stand with feet shoulder-width apart, mid-foot directly under the bar, and shins vertical.
3. Grip the bar with a double overhand grip (or use straps) slightly wider than your legs.
4. Assume a 'second pull' position: hips slightly back, knees slightly bent, chest up, and arms fully extended.

How to do it

1. Inhale deeply and brace your core to create internal pressure, taking all 'slack' out of your body and the bar.
2. On a self-start or cue, drive your feet into the floor and pull upward with 100% maximal effort for 3 to 5 seconds.
3. Exhale forcefully during the peak of the effort while maintaining a rigid, neutral spine.
4. Gradually ramp down the tension over 1 second rather than dropping the effort instantly.

Form checklist

• Keep your elbows locked straight; do not attempt to row or curl the bar.
• Maintain a neutral spine and avoid excessive arching or rounding of the lower back.
• Keep your weight distributed through the mid-foot to heel; do not shift onto your toes.
• Ensure the bar remains in contact with your thighs throughout the entire pull.

Pro tips

• Focus on 'pushing the floor away' with your legs rather than just pulling with your arms to maximize glute and quad recruitment.
• Use lifting straps to ensure your grip strength does not limit the amount of force your larger muscle groups can produce.
• Imagine trying to lift the entire power rack off the ground to ensure you are reaching true maximal voluntary contraction.

Make it harder

• Increase the duration of the maximal pull to 6-8 seconds to emphasize isometric endurance and tendon stiffness.
• Adjust the bar height to just above the knee to challenge the posterior chain at a longer muscle length.

Frequently asked

What muscles does the isometric mid thighs pull work?

The isometric mid thighs pull primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and erector spinae as secondary muscles.

What equipment do you need for the isometric mid thighs pull?

The isometric mid thighs pull uses barbell.

Is the isometric mid thighs pull good for beginners?

The isometric mid thighs pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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