Barbell Pin Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Thighs

80%

Hamstrings

20%

Equipment

Barbell Power Rack

Setup / Starting Position

Set up a power rack with the safety pins set just below knee height.
Stand inside the rack with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.

Exercise Position

Position a barbell across your upper back with a grip slightly wider than shoulder-width apart.
Step back to clear the rack and brace your core.

Form & Performance

Lower your body down into a squat position until the barbell makes contact with the safety pins.
Keep your chest up and back straight throughout the movement.