Quads
Pin Squat
The Pin Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 14% and quads (vastus medialis) 14%.
How to do it
- Set the safety pins in the rack so the bar touches them at your target depth.
- Place the bar across the upper back, grip just outside the shoulders and stand inside the rack.
- Squat down under control until the bar settles on the pins.
- Let the pins take the weight for a moment while you stay braced.
- Drive the bar up off the pins to a full standing position.
Tips
- Keep your whole body tight on the pins: only the bar rests, not you.
- Start the set from the pins if you want pure strength from a dead stop.
Common mistakes
- Dropping onto the pins with a crash.
- Rounding forward to reach the pins.
- Letting the hips rise before the bar moves.
Muscles worked by the Pin Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
More forward lean, more hip. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Pin Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Pin Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Pin Squat good for beginners?
The Pin Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Pin Squat?
For example the Box Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Pin Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.