Pin Squat (Barbell)
Trains the quadriceps, with help from the glutes, hamstrings and lower back. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Pin Squat (Barbell)
- Set the safety pins in a squat rack at the depth you want to squat to, often a little above parallel for a partial range.
- Unrack the bar in your normal squat position: same bar placement, stance and grip, and step back so the bar is over the pins.
- Brace and squat down under control until the bar comes to rest on the pins, without bouncing off them.
- Drive back up to standing from the pins. Repeat for the prescribed reps, then rerack.
Form cues
Getting it right
- Control the way down so the bar lands softly on the pins every rep.
- Keep your back tight on the pins: do not relax or let your chest drop before you drive up.
- Keep your normal squat setup so the strength carries over to your full squat.
- Set both pins to the same hole so the bar sits level.
Muscles worked
What Pin Squat (Barbell) trains
In the programs
None of our programs use the Pin Squat (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Pin Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pin Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.