Anderson Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for building starting strength. The Anderson Squat — a compound squat pattern movement — is one of the most effective ways to train your quadriceps, with secondary work on your Hamstrings and Core.
Everything You Need to Know About the Anderson Squat
The Anderson Squat is a advanced exercise exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for building starting strength. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters wanting raw power. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Anderson Squat work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Anderson Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set pins at appropriate height.
- Start with conservative weight.
- Focus on proper positioning.