Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
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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.
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Also targets: Glutes, Hamstrings, Core
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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.
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 2-4 reps. Rest 3-4min.
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
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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.
The Pin Squat is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters working on weak points. Focus on proper technique and consider starting with easier variations.
For the Pin Squat, the recommended approach depends on your goals. 4-5 sets of 2-4 reps. Rest 3-4min. For strength, use 1-3 reps. For muscle growth, perform 4-6 reps. For endurance, complete 6-8 reps.
The Pin 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 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.