Barbell Pin Squat

Barbell Pin Squat


This exercise involves placing the barbell on pins in a squat rack at a specific height, allowing the lifter to perform a squat from a dead stop position. It is often used as a variation to traditional squats to target specific muscle groups and improve overall strength and power.

Muscle Group

Equipment Required

Barbell Pin Squat Instructions

  1. Set up a barbell in a squat rack at about chest height.
  2. Place the safety pins at the desired height for the squat.
  3. Load the barbell with an appropriate weight.
  4. Stand facing the barbell with your feet shoulder-width apart.
  5. Step forward and position yourself under the barbell.
  6. Place the barbell on your upper traps and shoulders, making sure it is secure.
  7. Step back from the rack and position your feet shoulder-width apart.
  8. Lower yourself down into a squat, making sure your knees do not go past your toes.
  9. Pause at the bottom of the squat and then push back up to the starting position.
  10. Repeat for desired number of reps.

Barbell Pin Squat Form & Visual

Barbell Pin Squat

Barbell Pin Squat Benefits

  • Targets the quadriceps, glutes, and hamstrings
  • Allows for a greater range of motion compared to traditional squats
  • Helps improve overall squat strength and technique
  • Can be used as a variation for those with mobility issues or injuries
  • Increases core stability and balance

Barbell Pin Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Pin Squat Variations & Alternatives