Pin Squat
BarbellStrength
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The Pin Squat is a barbell back squat variation performed by squatting down to a dead stop on safety pins set in a power rack, pausing to remove all stretch-reflex momentum, then driving explosively back up. Its primary purpose is to build explosive power and strength out of the bottom of the squat while overcoming sticking points. It mainly targets the quads and glutes, with the posterior thighs and back working secondarily, making it ideal for athletes, powerlifters, and intermediate lifters seeking to improve squat performance. It requires a barbell and a power rack with adjustable safety pins.
How to Perform Pin Squat
- 1Set the safety pins in a power rack at your target squat depth (e.g., parallel), and position a barbell on the rack hooks above.
- 2Step under the bar and position it across your upper traps, hands gripping just outside shoulder-width. Unrack the bar and step back with feet shoulder-width apart, toes slightly out.
- 3Brace your core, keep your chest up, and inhale as you bend your knees and hips to lower under control until the bar (or your hips) settles lightly onto the pins.
- 4Let the bar rest fully on the pins for a full dead stop, relaxing the stretch reflex while keeping your core braced and back flat.
- 5Without bouncing, exhale and drive explosively through your heels to stand back up, extending your hips and knees to lockout.
- 6Repeat for desired reps, allowing the bar to settle fully on the pins each time before driving up again.
- 7Re-rack the bar onto the hooks after your final rep.
- 8Key form tips: Keep knees tracking over your toes and your chest up as the bar settles on the pins; avoid rounding your back at the bottom. Common mistakes: Bouncing off the pins instead of pausing, losing core tightness at the dead stop, or setting the pins too low for a safe start position.