Barbell Pin Squat

Muscles worked

Setup

1. Set the safety pins in a power rack to your desired depth, typically just above your sticking point or at parallel.
2. Position the barbell on the pins and step under it, centering the bar across your upper traps or rear deltoids.
3. Place your feet shoulder-width apart with toes slightly pointed out, ensuring your mid-foot is directly under the bar.
4. Grip the bar firmly and pull your shoulder blades together to create a solid shelf for the weight.

How to do it

1. Take a deep breath into your abdomen and brace your core forcefully to create internal pressure.
2. Drive upward through your mid-foot, exploding the bar off the pins until your hips and knees are fully extended; exhale as you reach the top.
3. Lower the bar back down to the pins with a controlled 2-3 second eccentric phase, inhaling as you descend.
4. Allow the bar to settle completely on the pins for at least one second to eliminate all momentum before starting the next repetition.

Form checklist

• Maintain a neutral spine and avoid rounding the lower back under the initial load.
• Keep your knees tracked over your toes throughout the entire ascent and descent.
• Ensure the bar remains level and does not tilt as you drive off the pins.
• Do not 'bounce' the bar off the pins; every rep must start from a dead stop.

Pro tips

• Focus on 'driving the floor away' rather than just lifting the bar to maximize leg drive and glute activation.
• Use this variation to target specific weaknesses by setting the pins exactly where your bar speed usually slows down in a standard squat.

Make it harder

• Lower the pin height to increase the range of motion and demand more from the glutes and hamstrings at the bottom.
• Incorporate a 3-second pause at the top of the movement to increase time under tension and core stability requirements.

Frequently asked

What muscles does the barbell pin squat work?

The barbell pin squat primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell pin squat?

The barbell pin squat uses barbell and weight plate.

Is the barbell pin squat good for beginners?

The barbell pin squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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