Pin Squat

How to perform the Pin Squat

1. Set up under the load with feet roughly shoulder-width apart and toes turned out a few degrees, mid-foot under the bar or weight.
2. Brace the core by taking a deep breath into the belly and locking the ribcage over the pelvis.
3. Break at the hips and knees together, descending between the legs rather than pushing the hips straight back.
4. Descend until the hip crease is at or below the top of the knee, keeping the knees tracking over the toes and the heels planted.
5. Drive up by pressing the feet through the floor; the chest and hips should rise together so the bar (or load) stays over the mid-foot.
6. Stop short of locking the knees out aggressively at the top to keep tension on the quads.

Suggested working range: 3–6 reps. Default progression: linear.

Common mistakes

• •Letting the knees cave inward (valgus collapse) at the bottom or out of the hole.
• •Shooting the hips up first out of the bottom so the chest dips forward and the squat becomes a good morning.
• •Cutting depth short of parallel.
• •Letting the heels lift off the floor at the bottom of the rep.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.