Pin Squat

Technical variation that adds a pause, tempo, or specific range to reinforce control and progress the movement without relying only on weight.

• Compound
• Barbell
• Intermediate

How to do it

• Define the duration or pause point before starting
• Keep the same execution on every repetition
• Reduce the load if you cannot maintain the full tempo

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Shortening the pause as fatigue builds
• Confusing slow movement with loss of tension

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs
• Erectors / lower back

Alternatives

• Barbell Back Squat
• Leg Press
• Front Squat
• Alternating Dumbbell Forward Lunge