Barbell Pin Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Pin Squat
How to: Barbell Pin Squat
- Set the barbell on a squat rack at the appropriate height.
- Stand with your feet shoulder-width apart under the barbell.
- Position the bar on your upper back and lift it off the rack.
- Take a step back and set your feet shoulder-width apart.
- Lower your body into a squat by bending your knees and hips, keeping your chest up.
- Pause at the bottom, then push through your heels to stand back up.
Common Mistakes
- Leaning too far forward during the squat.
- Not keeping the knees aligned with the toes.
- Failing to maintain a neutral spine.
Modifications
- Use lighter weights or perform the exercise without weights for beginners.
- Adjust the height of the pins to reduce the range of motion.
Tips
- Keep your back straight and core engaged throughout the lift.
- Ensure the bar is positioned correctly on your back.
- Use a squat rack to easily set and adjust the bar height.
Barbell Pin Squat Alternatives
Tags
thighs
strength
squat
barbell
quadriceps
glutes