Anderson Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
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Named after legendary lifter Paul Anderson, this squat starts each rep from the bottom position with the bar resting on pins—you never lower under control, only drive up from a dead stop. This eliminates any eccentric pre-stretch and builds pure concentric strength from your weakest position. Anderson squats teach your nervous system to generate maximum force instantly.
When to use it
Use for building starting strength.
Who it's for
Advanced lifters wanting raw power.
Get under the bar, set your position perfectly, take your breath, brace hard, then explode. You cannot rely on any momentum so every rep requires maximum intent. This is not a movement for going through the motions.
What muscles does the Anderson Squat work?
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
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Step-by-step: Anderson Squat
- 1
Set up barbell on pins at bottom squat position.
- 2
Get under the bar in the bottom position.
- 3
Brace your core and set your back.
- 4
Drive up from the dead stop position.
- 5
Lower the bar back to the pins with control.
- 6
Reset completely before each rep.
What are the best tips for the Anderson Squat?
Named after Paul Anderson, legendary lifter.
Each rep starts from the bottom.
Eliminates stretch reflex completely.
Builds tremendous starting strength.
When to Use the Anderson Squat
Use Anderson squats when building raw starting strength for powerlifting or athletic performance. Program them during strength blocks as a specialty movement, not as your primary squat since they eliminate eccentric work. Pair with regular squats to maintain full range of motion strength.
Mistakes to watch for on the Anderson Squat
Not resetting completely between reps.
Squatting patterns like the Anderson Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Losing tightness at the bottom.
Without core engagement during the Anderson Squat, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Bouncing off the pins.
Bouncing or using momentum during the Anderson Squat takes work away from your Quadriceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Setting pins at wrong height.
Squatting patterns like the Anderson Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Who should do the Anderson Squat?
Advanced lifters wanting raw power.
How to Program the Anderson Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 2-3 reps. Rest 3-4min.
What are good alternatives to the Anderson Squat?
Other Variations
- Deep Anderson Squat
- Parallel Anderson Squat
Frequently Asked Questions About the Anderson Squat
The Anderson Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Anderson Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Anderson Squat is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters wanting raw power. Focus on proper technique and consider starting with easier variations.
For the Anderson Squat, the recommended approach depends on your goals. 4-5 sets of 2-3 reps. Rest 3-4min. For strength, use 1-3 reps. For muscle growth, perform 3-5 reps. For endurance, complete 5-8 reps.
The Anderson Squat typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Anderson Squat include: Pin Squat, Pause Squat. These exercises target similar muscle groups as the Anderson Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Set pins at appropriate height.
- Start with conservative weight.
- Focus on proper positioning.