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All exercises

Barbell pin squat

Advanced

Barbell pin squat is a compound barbell exercise for the quads, also working the glutes, adductors, and lower back.

What it works

Primary muscle

Quads

Also works

GlutesAdductorsLower back

Equipment
Barbell
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set the safety pins in a power rack at the depth you want to reach, usually about parallel.
  2. 2Unrack the bar onto your upper back as for a normal back squat and step back.
  3. 3Squat down under control until the bar just touches the pins, pausing briefly without letting the weight settle.
  4. 4Keep your stomach braced and your back tight during the pause so you do not lose position.
  5. 5Drive up hard from the pins to standing, then repeat.

What to do instead

  • Barbell full squatBarbell
  • Barbell high bar squatBarbell
  • Barbell bench squatBarbell

Easier variations

  • Barbell full squatBarbell
Logged today · 3 min restBarbell pin squat

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