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Lats · Beginner

Foot-Assisted Chin-Up from Squat

Vertical chin-up regression using controlled leg assistance from a squat beneath a low overhead bar.

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Foot-Assisted Chin-Up from Squat demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand beneath a securely fixed bar low enough to reach from a squat and take a shoulder-width underhand grip.
  2. 02Lower into a comfortable squat with the feet fully planted and arms straight, keeping tension through the shoulders.
  3. 03Pull the elbows down while standing only enough with the legs to help the chin rise over the bar.
  4. 04Pause briefly without shrugging or pushing the head forward.
  5. 05Lower the body and bend the legs together under control, using the same amount of foot assistance on every repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionChin-UpEasier regressionAssisted Low-Bar Chin-UpRelated variationMachine Assisted Chin UpRelated variationSide To Side ChinsRelated variationClose-Grip Chin-UpRelated variationGironda Sternum Chin Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKneeling Assisted Sliding Chin-upComparable substituteBarbell Biceps CurlComparable substituteKneeling Bodyweight RowComparable substitute90 Degree Iso Chin UpComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-Up

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