Pin Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Advanced
Type
Squat
Pin Squat
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
What muscles does the Pin Squat work?
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
Want Pin Squat in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Pin Squat
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.
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
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.
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 charge for 7 days
Related Content
Safety Notes
- Ensure pins are set securely.
- Start with lighter weight.
- Focus on maintaining tightness.