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Isometric Mid-Thigh Pull

Step by step instructions, muscle activation and variants for the Isometric Mid-Thigh Pull.

HardGlutesQuadriceps

About this exercise

The Isometric Mid-Thighs Pull is a maximal-effort strength assessment and training exercise performed in a power rack. With the bar set at mid-thigh height against fixed pins, you drive upward as forcefully as possible without the bar moving — producing peak force output through the entire posterior chain and legs.

How to Perform

  • Set the barbell on the safety pins of a squat rack at mid-thigh height (just above the knee)
  • Stand over the bar with feet hip-width apart and grip the bar with an overhand grip, shoulder-width
  • Adopt a slight forward lean with hips lowered, as if at the top of a conventional deadlift
  • Brace your core, take a deep breath, and drive the bar upward as hard as possible against the fixed pins
  • Maintain maximum force for the prescribed duration (typically 3–5 seconds)
  • Release tension gradually, stand up, and rest fully before the next attempt

Muscle Activation

Primary
GlutesQuadricepsHamstrings
Secondary
TrapeziusMiddle backLower back

About the Isometric Mid-Thigh Pull

The Isometric Mid-Thigh Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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