Pin Squat

Quads, Glutes, HamstringsBarbell, Power Rack

Squatting from safety pins builds leg drive strength and refines bar path from a complete dead stop, eliminating momentum.

How to do it

1Set rack safeties at your bottom squat depth and rest the bar on them.

2Duck under the bar, set it across your upper back, and plant your feet firmly.

3Brace your core tight and lock your spine in a neutral position.

4Drive hard through your legs to lift the bar straight off the pins.

5Stand up fully at the top while keeping full control of the bar.

6Lower the bar under control back onto the pins and let it come to a full stop before the next rep.

Common mistakes

Rounding lower back off the pins — sharply increases risk of spine injury.

Losing core brace before driving up — ruins technique and overloads the lower back.

Lifting heels off the floor — shifts center of gravity forward and destabilizes your base.

Breathing

Inhale before driving off the pins, hold breath through the lift, and exhale near the top.

Make it harder or easier

To make it easier, reduce the weight or raise the pin height.

To make it harder, lower the pins or pause fully on the pins before every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.