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Barbell Anderson Squat
A barbell squat variation starting from safety pins at the bottom position, targeting quads, glutes, and hamstrings to build explosive concentric strength and overcome sticking points without stretch reflex.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back, Abs, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
7/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
1-6 reps
Rest Between Sets
180-300 seconds
How to Perform
Set safety pins in a squat rack at thigh-parallel height or your sticking point. Load the barbell on the pins and position it across your upper back with feet shoulder-width apart.
- Brace your core with a deep breath.
- Drive through your mid-foot to lift the bar off the pins explosively.
- Extend knees and hips simultaneously to stand fully upright.
- Control the descent until the bar rests fully on the pins.
- Reset brace and repeat.
Coaching Tips
Form Cues
- Drive through heels
- Keep chest up
- Knees track toes
- Explode upward
- Brace tightly
Breathing
Inhale deeply to brace before lifting; exhale forcefully during the concentric phase while maintaining core tension.
Tempo
2-0-1
Range of Motion
Start from pins at parallel or sticking point depth; ascend to full hip and knee extension with bar over mid-foot.
Safety
Safety Notes
- Use sturdy rack with pins set correctly
- Start with light weights to master form
- Avoid good morning motion
- Control descent to prevent slamming
Spotting
Not typically needed; rely on safety pins set below starting position to catch failed lifts.
Common Mistakes
- Bouncing off pins
- Leaning forward excessively
- Incomplete brace
- Partial range stand-up
When to Avoid
- Acute lower back pain
- Knee instability
- Shoulder impingement
Flexibility Needed
- Hip flexion to 90+ degrees
- Ankle dorsiflexion for depth
Build Up First
- Proficiency in conventional back squat
- Core bracing technique
- Explosive leg drive competency
Also known as
Pin Squat, Bottom-Up Squat, Anderson Pin Squat
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