Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
See how Pin 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Pin squats set the bar on safety pins at your chosen depth, forcing you to drive up from a complete dead stop with no momentum or stretch reflex. This powerlifting staple isolates the exact point where most lifters fail and builds strength specifically at that position. The pins also remove the eccentric phase, making this purely concentric work.
When to use it
Use for overcoming sticking points.
Who it's for
Advanced lifters working on weak points.
Set the pins at your personal sticking point—for most lifters, that is right at or just above parallel. Each rep must start from a completely relaxed position on the pins before you generate maximum tension and drive. Any bounce defeats the purpose.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
Want Ely to consider Pin Squat for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Set safety pins in the rack at desired depth.
Position barbell on your upper back.
Lower until the bar rests on the pins.
Pause completely with no bouncing.
Drive explosively from the dead stop.
Return to standing and repeat.
Start each rep from a complete dead stop.
Builds tremendous strength out of the hole.
Teaches proper tightness under load.
Set pins at your sticking point depth.
Program pin squats during strength phases when addressing weak points in your squat, particularly if you fail at a consistent depth. Use them as a secondary squat movement after regular squats, or as your primary movement when specifically training starting strength. Pair with regular squats to maintain the full movement pattern.
Bouncing off the pins.
Bouncing or using momentum during the Pin 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.
Not pausing long enough.
Squatting patterns like the Pin 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 pins.
Losing your brace during the Pin Squat can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Setting pins too high.
Squatting patterns like the Pin 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.
Advanced lifters working on weak points.
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.
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 growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
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 2-4 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.
This is one example of how Pin Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Pin Squat
The Pin Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Pin Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Our library labels Pin Squat as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pin Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pin Squat is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Pin Squat include: Pause Squat, Box Squat. These exercises target similar muscle groups as the Pin Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.