Pin Squat

How to do it

1. Set the safety pins in a rack to the depth where the thighs will be parallel to the floor or slightly below.
2. Position the bar under the pins across the upper back and step back into a shoulder width stance.
3. Lower under control until the bar settles fully onto the pins, letting the working muscles go dead still at the bottom.
4. Brace the core and drive up from a complete dead stop without using any rebound from the descent.
5. Push through the whole foot, extending the quadriceps and glutes to return to standing.
6. Exhale as you rise and reset the brace fully before lowering back down to the pins for the next rep.

Muscles worked

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