How to Do Pin Squat: Muscles Worked & Proper Form

Muscles Worked in Pin Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower back

Secondary muscles worked:

• Calves

How to Do Pin Squats

1. Set up safety pins in a squat rack/power rack at your desired depth, typically just where the bar will be in your bottom position.
2. Unrack the barbell as in a regular squat, standing fully upright with the bar on your upper back.
3. Lower yourself under control until the bar rests on the pins.
4. Pause momentarily, but make sure to keep the tension in your entire body.
5. Drive back up to the starting position.
6. Repeat for reps.

Commentary

The pin squat is a variation of the squat that eliminates the stretch reflex at the bottom, forcing you to generate power from a dead stop. It is useful for improving squat strength and reinforcing proper technique.