Pin Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the safety pins at the depth you want to start from and rest the bar on them.
2. Get under the bar, place it on your upper back and set your feet and brace.
3. Drive up from the dead stop to full standing.
4. Lower the bar back onto the pins under control and reset before the next rep.

Cues

• Get fully tight before the bar leaves the pins; there is no stretch to help you.
• Keep the same back angle you would have at that depth in a normal squat.

Common mistakes

• Starting the lift with a loose back.
• Dropping the bar onto the pins.
• Setting the pins so low that the back rounds.

Alternatives

• Pause Squat
• Barbell Back Squat
• Barbell Box Squat