Pin Squat Strength Standards for Men and Women

Discover how your Pin Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Pin Squat Strength Level

Calculate Your Pin Squat Strength

Pin Squat Weight Standards

Compare your Pin Squat performance to these weight standards and see where you stand.

Beginner127 lbs
Novice210 lbs
Intermediate319 lbs
Advanced452 lbs
Elite599 lbs

Pin Squat Bodyweight Ratio Standards

See how your Pin Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Pin Squat Standards by Bodyweight

Find the Pin Squat strength standards for your specific body weight.
110 lbs50 lbs97 lbs165 lbs251 lbs351 lbs
120 lbs63 lbs116 lbs189 lbs280 lbs385 lbs
130 lbs76 lbs134 lbs212 lbs309 lbs418 lbs
140 lbs90 lbs152 lbs235 lbs336 lbs449 lbs
150 lbs104 lbs170 lbs257 lbs362 lbs480 lbs
160 lbs117 lbs187 lbs278 lbs388 lbs509 lbs
170 lbs131 lbs205 lbs300 lbs413 lbs538 lbs
180 lbs145 lbs222 lbs320 lbs437 lbs565 lbs
190 lbs158 lbs238 lbs340 lbs460 lbs592 lbs
200 lbs172 lbs255 lbs360 lbs483 lbs618 lbs
210 lbs185 lbs271 lbs379 lbs505 lbs643 lbs
220 lbs198 lbs287 lbs398 lbs527 lbs668 lbs
230 lbs211 lbs303 lbs416 lbs548 lbs691 lbs
240 lbs224 lbs318 lbs434 lbs569 lbs714 lbs
250 lbs237 lbs333 lbs452 lbs589 lbs737 lbs
260 lbs249 lbs348 lbs469 lbs609 lbs759 lbs
270 lbs262 lbs363 lbs486 lbs628 lbs781 lbs
280 lbs274 lbs377 lbs503 lbs647 lbs802 lbs
290 lbs286 lbs391 lbs519 lbs665 lbs822 lbs
300 lbs298 lbs405 lbs535 lbs684 lbs842 lbs
310 lbs309 lbs418 lbs551 lbs701 lbs862 lbs
90 lbs46 lbs75 lbs112 lbs157 lbs207 lbs
100 lbs52 lbs82 lbs121 lbs167 lbs219 lbs
110 lbs57 lbs88 lbs129 lbs177 lbs230 lbs
120 lbs62 lbs95 lbs136 lbs186 lbs240 lbs
130 lbs67 lbs101 lbs144 lbs194 lbs250 lbs
140 lbs72 lbs106 lbs150 lbs202 lbs259 lbs
150 lbs76 lbs112 lbs157 lbs210 lbs267 lbs
160 lbs80 lbs117 lbs163 lbs217 lbs276 lbs
170 lbs84 lbs122 lbs169 lbs224 lbs283 lbs
180 lbs88 lbs127 lbs175 lbs230 lbs291 lbs
190 lbs92 lbs132 lbs180 lbs237 lbs298 lbs
200 lbs96 lbs136 lbs186 lbs243 lbs305 lbs
210 lbs100 lbs140 lbs191 lbs249 lbs311 lbs
220 lbs103 lbs145 lbs196 lbs254 lbs318 lbs
230 lbs107 lbs149 lbs200 lbs260 lbs324 lbs
240 lbs110 lbs153 lbs205 lbs265 lbs329 lbs
250 lbs113 lbs157 lbs209 lbs270 lbs335 lbs
260 lbs117 lbs160 lbs214 lbs275 lbs341 lbs

Pin Squat Standards by Age

Discover how Pin Squat strength standards vary across different age groups.
15109 lbs179 lbs272 lbs385 lbs511 lbs
20124 lbs205 lbs311 lbs440 lbs584 lbs
25127 lbs210 lbs319 lbs452 lbs599 lbs
30127 lbs210 lbs319 lbs452 lbs599 lbs
35127 lbs210 lbs319 lbs452 lbs599 lbs
40127 lbs210 lbs319 lbs452 lbs599 lbs
45121 lbs199 lbs303 lbs428 lbs569 lbs
50114 lbs187 lbs285 lbs402 lbs534 lbs
55105 lbs174 lbs263 lbs372 lbs494 lbs
6096 lbs159 lbs241 lbs340 lbs451 lbs
6587 lbs144 lbs218 lbs308 lbs408 lbs
7079 lbs129 lbs196 lbs276 lbs366 lbs
7571 lbs116 lbs175 lbs247 lbs328 lbs
8064 lbs104 lbs157 lbs222 lbs294 lbs
8557 lbs93 lbs141 lbs199 lbs263 lbs
9052 lbs85 lbs128 lbs180 lbs238 lbs
1560 lbs90 lbs130 lbs176 lbs228 lbs
2068 lbs103 lbs148 lbs201 lbs260 lbs
2570 lbs106 lbs152 lbs207 lbs267 lbs
3070 lbs106 lbs152 lbs207 lbs267 lbs
3570 lbs106 lbs152 lbs207 lbs267 lbs
4070 lbs106 lbs152 lbs207 lbs267 lbs
4566 lbs100 lbs144 lbs196 lbs253 lbs
5062 lbs94 lbs136 lbs184 lbs238 lbs
5558 lbs88 lbs126 lbs171 lbs220 lbs
6053 lbs80 lbs115 lbs156 lbs201 lbs
6548 lbs73 lbs104 lbs141 lbs182 lbs
7044 lbs66 lbs94 lbs127 lbs164 lbs
7539 lbs59 lbs84 lbs114 lbs147 lbs
8035 lbs53 lbs76 lbs102 lbs132 lbs
8532 lbs48 lbs68 lbs92 lbs118 lbs
9029 lbs43 lbs62 lbs83 lbs107 lbs

Pin Squat Overview

The Pin Squat is a strength exercise that focuses on improving squat technique and strength by pausing the movement at a specific point using safety pins in a squat rack.

Muscles Worked

Equipment Needed

Squat Rack, Barbell, Weight Plates

How To Perform the Pin Squat

  1. Set the safety pins in a squat rack at your desired height, typically just above parallel.
  2. Load the barbell with an appropriate weight and position it on the squat rack.
  3. Stand under the bar, placing it across your upper back/traps, and grip the bar firmly.
  4. Unrack the bar and step back to align yourself with the pins.
  5. Lower yourself into a squat until the barbell lightly touches the pins.
  6. Pause briefly, maintaining tension in your muscles.
  7. Drive through your heels and extend your hips and knees to return to the starting position.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Pin Squat for proper technique and tips.

Pro Tips for Pin Squat

  • Ensure the pins are set at an appropriate height to challenge your range of motion.
  • Maintain a tight core and upright torso throughout the movement.
  • Avoid bouncing off the pins; control the descent and ascent.
  • Start with a lighter weight to master the form before progressing.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Pin Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now