Pin Squat
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The Pin Squat is a bodyweight strength exercise where you squat down to a set depth using safety pins or a fixed stop on a squat rack, pause briefly, and explosively drive upward, emphasizing the concentric phase of the movement. Its primary purpose is to build explosive power and strength in the lower body while improving squat mechanics and overcoming sticking points. It mainly targets the quads, glutes, posterior thighs, and back, making it ideal for athletes, powerlifters, and intermediate lifters seeking to enhance squat performance without added resistance.
How to Perform Pin Squat
- 1Stand facing away from a sturdy rack or wall with safety pins set at parallel squat depth (about knee height), feet shoulder-width apart, toes slightly out.
- 2Position your upper back, shoulders, and glutes firmly against the pins or wall, engaging your core and keeping your chest up.
- 3Bend your knees slightly to load your legs, maintaining a neutral spine and heels planted on the ground.
- 4Inhale deeply, then exhale as you drive through your heels to stand up explosively, fully extending your hips and knees.
- 5Pause briefly at the top with glutes squeezed, then inhale as you lower back down slowly until your upper back rests fully on the pins.
- 6Reset your position against the pins without rolling forward, keeping tension in your core.
- 7Key form tips: Keep knees tracking over toes—avoid caving inward; maintain a proud chest to prevent rounding the back; use controlled tempo to build strength, not momentum. Common mistakes: Partial depth (doesn't hit parallel), letting heels lift, or arching the lower back.
