Quadriceps exercise

Pin Squat

How to do the Pin Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Set the bar on the safety pins in a power rack. This should be as close to the bottom as possible while still allowing you to get under the bar. Parallel depth or slightly lower. Get under the bar and get into your regular squatting position. First corkscrew your feet into the…
Download on the App Store Get it on Google Play
Illustration showing the Pin Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Pin Squat

  1. 1 Set the bar on the safety pins in a power rack. This should be as close to the bottom as possible while still allowing you to get under the bar. Parallel depth or slightly lower.
  2. 2 Get under the bar and get into your regular squatting position.
  3. 3 First corkscrew your feet into the floor, choke the bar violently with your hands, and flex your abs hard as if you’re preparing to get punched in the stomach. Once you’ve done this go ahead and lift the weight vertically. Focus on keeping the core rock solid and do not bend forward, lean backwards or shift your weight on your toes.
  4. 4 When you reach top position go ahead and lower the barbell with a slow eccentric. Rest the bar upon the pins and repeat for your additional reps.