The Pin Squat is a powerful variation of the barbell squat that can help lifters improve strength, stability, and power output. Unlike a traditional squat, the Pin Squat requires the bar to come to a complete stop on safety pins before being lifted again, eliminating the stretch reflex and forcing the lifter to generate power from a dead stop.
Master the pin squat to improve your overall squat mechanics and force production. This guide covers how to perform the movement correctly, what muscles it targets, and how to program it.
Table of Contents
How to Do Pin Squat
The Pin Squat is set up similarly to a traditional back squat, but the key difference is that the barbell must come to a dead stop on the safety pins before being lifted again.
Here’s how to do it with proper form. Just make sure you've got a squat rack with pins. Then, follow these three steps:
Step 1: Setting Up the Pins
- Set the safety pins just above parallel or at your sticking point—the point in the squat where you tend to struggle.
- The barbell should rest on the pins at the bottom position before each rep.
- Position the J-hooks slightly higher to unrack the bar easily.
Step 2: Bracing and Execution
- Unrack the bar, step back, and position yourself with a normal squat stance.
- Lower yourself under control until the bar rests fully on the pins.
- Once the weight is fully settled, pause momentarily to remove all momentum.
- From a dead stop, brace your core and drive the weight back up explosively.
- Maintain an upright torso and avoid excessive forward lean.
Step 3: Reset and Repeat
- Allow the bar to fully stop on the pins for each rep—this prevents bouncing and ensures you’re generating force from zero tension.
- Perform the desired number of reps, focusing on tightness and explosive drive.
Common Mistakes to Avoid:
- Bouncing off the pins – Defeats the purpose of eliminating momentum.
- Lack of core bracing – Can lead to posture breakdown and inefficient power transfer.
- Placing the pins too low – If the bar is set too deep, it may compromise form and stability.
What Muscles Does Pin Squat Work?
One of the most common questions I hear about this is “what muscles does the pin squat target?” The answer is pretty simple. Quads, glutes, hamstrings, core, and lower back. Also hips!
Quadriceps
The quadriceps are the primary movers in the pin squat, especially when the pins are set just above parallel. Since the movement requires generating force from a dead stop, the quads work harder to extend the knee and drive the weight upward without assistance from the stretch reflex.
Glute Maximus
The glutes play a major role in hip extension, helping to complete the upward portion of the squat. When performing pin squats from a higher position, lifters typically use heavier loads, which places additional demand on the glute max to generate force.
Hamstrings
While the hamstrings are not the primary movers in the pin squat, they play a crucial role in stability and eccentric control. During the descent, they help slow the movement down and maintain proper squat mechanics.
Since the stretch reflex is eliminated in a pin squat, hamstring engagement becomes more noticeable as they help the lifter stabilize at the bottom position before initiating the ascent.
Core & Lower Back
The core and lower back experience a greater challenge in the pin squat compared to a regular squat. Since the movement requires stopping completely on the pins before pressing back up, the abdominals, obliques, and erector spinae must work harder to brace the torso and maintain an upright posture. Without momentum to assist the lift, lifters must rely on strong core engagement to prevent excessive forward lean or loss of spinal stability.
Hip Stabilizers (Adductors & Abductors)
The adductors and abductors help stabilize the hips throughout the movement, ensuring proper knee tracking and balance under the bar. Since the pins restrict depth, the movement places greater demand on hip stabilizers when the lifter initiates the ascent. If performed at different heights, the pin squat can emphasize different portions of the hip musculature.
How to Program Pin Squat
The Pin Squat is best used as a secondary squat variation, helping lifters build strength at specific sticking points and reinforce proper mechanics under heavier loads.
Programming for Strength & Power
- Low-Rep, High-Intensity Focus – Work up to a top triple, double, or single at 85-95% of your one-rep max.
- Overload Potential – Because the lift is performed at a higher position, lifters can often handle heavier loads than their full squat max.
Sample Pin Squat Routine for Powerlifters:
- Primary Squat (Competition Style): 3-5 sets of 3-6 reps
- Pin Squat (Sticking Point Focus): 3-4 sets of 3 reps, focusing on bar speed and control
- Accessory Work: Romanian Deadlifts, Bulgarian Split Squats, Core Work
Speed & Explosive Training
- Dynamic Effort Pin Squats – 6-8 sets of 2-3 reps at 70-80% max weight, focusing on explosive movement off the pins.
- Great for developing bar speed and fast force production, especially for lifters who struggle coming out of the hole.
When to Use Pin Squats
- Breaking Through Sticking Points – If you struggle to complete a squat at a certain point in the lift, set the pins at that level to strengthen your weakest position.
- Improving Core & Bracing Strength – Since there’s no stretch reflex to assist the movement, the Pin Squat forces lifters to brace harder, improving squat posture and overall tightness.
- Overloading the Squat – Because pin squats are usually performed from a higher position, they allow lifters to handle heavier weights than their full-depth squat, building confidence and strength under heavier loads.
How Does The Pin Squat Differ from Box Squats?
The Pin Squat fully deloads the weight onto the pins at the bottom, forcing the lifter to generate power from a dead stop, making it great for bracing, core stability, and overcoming sticking points. The Box Squat, on the other hand, involves sitting back onto a box while maintaining some muscular engagement, shifting more emphasis onto the hips, glutes, and hamstrings.
Do I Need a Squat Rack?
Yes, you need a squat rack or power rack with adjustable safety pins or spotter arms to properly execute pin squats. The exercise requires the barbell to come to a full stop on the pins before each rep, which isn’t possible without a rack.
How Does The Pin Squat Relate To Tempo Squats?
The Tempo Squat slows down the descent to improve control, stability, and time under tension, but still allows the stretch reflex to assist the ascent. The Pin Squat, however, eliminates all momentum by requiring the bar to stop completely on the pins, forcing maximum force production from a dead stop.
Wrap-up
The Pin Squat is an incredibly valuable squat variation for powerlifters, strength athletes, and anyone looking to build explosive lower-body strength. By eliminating momentum and forcing lifters to drive from a dead stop, it develops raw power, reinforces proper bracing mechanics, and strengthens weak points in the squat.
Whether you’re using Pin Squats to break through sticking points, increase force production, or improve core stability, incorporating them into your routine can make a significant impact on your overall squat strength. Use them strategically, set the pins at your weakest point, and train them with heavy loads and explosive intent to get the most out of this powerful squat variation.
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