Pin 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.
For training your quadriceps, the Pin Squat is a solid advanced-level squat pattern movement in the compound category. Use for overcoming sticking points.
Everything You Need to Know About the Pin Squat
The Pin 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 overcoming sticking points. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters working on weak points. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Pin Squat work?
Primary
Secondary
Stabilizers
Step-by-step: Pin Squat
- 1
Set safety pins in the rack at desired depth.
- 2
Position barbell on your upper back.
- 3
Lower until the bar rests on the pins.
- 4
Pause completely with no bouncing.
- 5
Drive explosively from the dead stop.
- 6
Return to standing and repeat.
What are the best tips for the Pin Squat?
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.
Mistakes to watch for on the Pin Squat
Bouncing off the pins.
Bouncing or using momentum during the Pin 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.
Not pausing long enough.
Squatting patterns like the Pin 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 pins.
Without core engagement during the Pin 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.
Setting pins too high.
Squatting patterns like the Pin 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 Pin Squat?
Advanced lifters working on weak points.
How to Program the Pin 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 2-4 reps. Rest 3-4min.
What are good alternatives to the Pin Squat?
Other Variations
- Low Pin Squat
- High Pin Squat
- Paused Pin Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pin Squat — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Ensure pins are set securely.
- Start with lighter weight.
- Focus on maintaining tightness.