General exercise guide
Anderson Squat
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Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
See how Anderson Squat could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Coaching Note
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 coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Losing tightness at the bottom.
Losing your brace during the Anderson Squat can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Bouncing off the pins.
Bouncing or using momentum during the Anderson Squat makes the movement harder to control and can shift work away from your Quadriceps. Use a load you can move smoothly through the intended range.
Setting pins at wrong height.
Squatting patterns like the Anderson Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Who should do the Anderson Squat?
Advanced lifters wanting raw power.
Programming examples for Anderson Squat
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength1-3 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth3-5 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance5-8 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 2-3 reps. Rest 3-4min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Anderson Squat fits in your workout
This is one example of how Anderson Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Anderson Squat3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Anderson Squat?
Other Variations
- Deep Anderson Squat
- Parallel Anderson Squat
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Safety Notes
- Set pins at appropriate height.
- Start with conservative weight.
- Focus on proper positioning.