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Pin Squat

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Barbell

HOW TO PERFORM

1. Set the safety pins at the depth you want to press from.
2. Squat down and let the bar settle completely on the pins.
3. Pause with the tension off, keeping the whole body tight.
4. Drive back up from the dead stop without rocking the bar off the pins.

FORM TIPS

• No stretch reflex at all, so the load is well below a normal squat. Set the pins where you actually miss to train that exact height.

TARGET MUSCLES

Primary

• Quads

Secondary

• Glutes
• Adductors
• Abs
• Lower Back
• Hamstrings

In the app

This guide covers these exercises in the Ægir Iron library:

• Pin Squat
• Barbell Pin Front Squat

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.

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Related: All exercises · How every exercise is mapped to the muscles it trains