Why it matters

The Pin Squat builds strength and size in your quadriceps, glutes, hamstrings and rectus abdominis. As a compound movement, it trains several muscles together and carries over to real-world strength and power.

How to do it

Load the bar evenly on both sides and secure it with collars before you lift.
Set your feet about shoulder-width with your toes turned out slightly.
Take a full breath into your belly and brace before you descend.
Break at the hips and knees together and lower under control.
Descend until your thighs reach at least parallel to the floor.
Drive through the middle of your foot to stand back up.
Hold the bottom position still for a full count before you drive back.

Coaching cues

The pause kills the bounce — each rep starts from a dead stop, not a rebound.
Keep the load stacked over the middle of your foot.
Let your knees track in line with your toes.
Push your knees out as you descend into the bottom.
Drive through your knees and feel the front of your thighs work.

Watch out for

Shortening the pause as the set gets hard.

This takes work off the target muscle and reduces what you get from the set.

Instead Count the pause out loud so every rep gets the same hold.
Letting the knees cave inward under load.

Caved knees are a weaker position and rob power from the lift.

Instead Push your knees out toward your little toes as you descend and stand.
Rising hips-first so the load shifts forward onto your toes.

Hips shooting up first tips you forward and turns the squat into a good morning.

Instead Lead with your chest and drive your hips and shoulders up at the same rate.
Cutting the depth short above parallel.

A shallow squat trains a fraction of the range and much less of your legs.

Instead Lower until your hip crease drops below the top of your knee.

The detail

Tempo: Lower under control for about two counts, then stand with intent.
Breathing: Take a big breath at the top, hold it through the descent and drive, then exhale at the top.
Range of motion: Aim for thighs at or below parallel while keeping your heels flat on the floor. Take the quadriceps through its full working range each rep.
Setting up: Load the bar evenly on both sides and secure it with collars before you lift.
If you are new to it: Start with a box or bench behind you to learn consistent depth.
Once it is easy: Add a pause in the bottom position to build strength out of the hole.

Safety

Reduce the load if you lose control of the movement.
Stop the set if you feel sharp pain.
Use a spotter or set safety pins when the load is heavy on this squat, so you can bail a failed rep safely.

Barbell Pin Squat