{"id":7767,"date":"2023-01-19T20:00:43","date_gmt":"2023-01-19T19:00:43","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=7767"},"modified":"2025-04-23T16:11:16","modified_gmt":"2025-04-23T14:11:16","slug":"best-lower-body-pull-exercises","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/best-lower-body-pull-exercises\/","title":{"rendered":"12 of the Best Lower Body Pull Exercises for Strength"},"content":{"rendered":"\n

Pulling exercises are one of several types of movements you can do. As their name implies, such activities involve bringing an external weight to your body or pulling yourself toward an object.<\/p>\n\n\n\n

A common distinction between pulling and other types of movements is that the former typically emphasizes the posterior chain musculature, including the calves, hamstrings, glutes, and back.<\/p>\n\n\n\n

Of course, there are exceptions. For example, the biceps are a muscle involved in pulling, but it is situated on the front side of your body (1<\/a>). Similarly, the good morning isn\u2019t your typical \u2018pulling\u2019 movement, but it develops the glutes, hamstrings, and lower back.<\/p>\n\n\n\n

Performing pulling exercises is beneficial for strengthening a range of major muscles in your upper and lower body. For instance, lower-body pull activities emphasize the glutes and hamstrings\u2013\u2013the primary hip extensors in the body.<\/p>\n\n\n\n

Let\u2019s review the lower body pull exercises list, how to perform each activity, and their unique benefits.<\/p>\n\n\n\n\n\n

The 6 Primary Lower Body Pull Exercises<\/h2>\n\n\n\n

1. Deadlift (Barbell)<\/h3>\n\n\n\n

Barbell deadlifts are one of the most beneficial exercises you can do to strengthen your entire body. The movement primarily works the glutes, hamstrings, and back, but also develops the quadriceps, midsection, shoulders, and arms (2<\/a>).<\/p>\n\n\n\n

Some would argue that the deadlift is a \u2018pushing\u2019 exercise because trainees use the mental cue of \u2018pushing the ground away\u2019 at the start of each repetition. While it sounds logical to label the deadlift as a push movement because of the cue, we disagree.<\/p>\n\n\n\n

The objective is to pull<\/em> a loaded barbell from the floor; the movement develops your posterior chain, and deadlifts complement other pulling exercises.<\/p>\n\n\n\n

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How to:<\/strong><\/p>\n\n\n\n

  1. Stand in front of a loaded barbell with your feet underneath the bar and a few inches apart. Your shins should be an inch or two from the bar.<\/li>
  2. Lean forward and grab the bar with an overhand grip without moving it. Your hands should be just outside your lower legs.<\/li>
  3. Bring your shoulders back to straighten your spine and lower your hips to position your shins against the bar.<\/li>
  4. Inhale, engage your abs, and initiate the pull by pressing through your heels and engaging your upper body.<\/li>
  5. Pull the bar in a straight line, dragging it across your body.<\/li>
  6. As the bar moves over your knees, extend them and complete the rep by driving your hips forward.<\/li>
  7. Slowly lower the barbell in the same straight line by breaking at the hips and bending your knees as the weight moves down.<\/li><\/ol>\n\n\n