Chin-up (in squatting position)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The chin-up in squatting position is a bodyweight back exercise performed from a low squat under a fixed bar, so you pull with your back and arms while your legs share part of the load. It builds upper-back pulling strength and is a useful scaled entry to the full chin-up because your legs assist as much or as little as you need.
Chin-up (in squatting position): So führst du sie aus
- 1Set a bar at about chest height — a power-rack pin, Smith bar, or low fixed bar works.
- 2Sit into a squat directly under the bar and take an underhand (supinated) grip about shoulder-width apart.
- 3Brace your core, keep your chest up, and let your arms extend so your weight hangs partly from the bar.
- 4Pull your chest toward the bar by driving your elbows down and back, squeezing your back muscles at the top.
- 5Press lightly through your legs only as much as needed to complete each rep cleanly.
- 6Pause briefly with your chin near or above the bar, keeping your shoulders down away from your ears.
- 7Lower yourself under control back into the squat until your arms are fully extended.
- 8Repeat for your target reps, then stand up and step away from the bar.
Technik-Tipps
- Lead with your elbows, not your hands, so your back does the work instead of just your biceps.
- Keep your shoulder blades pulled down and together throughout the pull to protect the shoulder joint.
- Use your legs as an adjustable assist — push less through the floor as you get stronger to progress toward an unassisted chin-up.
- Move at a steady tempo and avoid jerking off the bottom, which throws tension onto the joints rather than the muscles.
Häufige Fehler
- Driving hard through the legs on every rep, which turns the movement into a squat and removes the load from your back.
- Shrugging the shoulders up toward the ears at the top, which stresses the neck and shoulders and shortens the pull.
- Using only the arms and never retracting the shoulder blades, so the back is barely trained.
- Bouncing out of the bottom with momentum instead of pulling under control, which risks the elbows and reduces muscle tension.
Häufig gestellte Fragen
What muscles does the chin-up in squatting position work?
It mainly works the back through a pulling motion, with the arms assisting on the pull. Because you start from a squat, your legs also contribute, sharing part of the load so you can complete more reps than a hanging chin-up.
Is the chin-up in squatting position good for beginners?
Yes. Starting from a squat lets your legs assist the pull, so it is a good scaled way to build back strength before progressing to a full hanging chin-up.
How is it different from a regular chin-up?
A regular chin-up hangs your full bodyweight from the bar, while the squatting version keeps your feet on the floor so your legs share the load. That makes it easier and easy to adjust by using your legs more or less.
How many sets and reps should I do?
Three to four sets of 8 to 12 reps is a sensible default. As it gets easier, push less through your legs so your back and arms take more of the work.
