About this exercise
The pendulum squat is a machine-based squat that guides you through a smooth arc, placing heavy emphasis on the quadriceps while taking strain off the lower back. The fixed path lets you train the legs with control and stability.
Pendulum squat
Step by step instructions, muscle activation and variants for the Pendulum squat.
MediumQuadriceps
How to Perform
- Step into the pendulum squat machine and place your feet shoulder-width apart on the platform
- Position your shoulders under the pads and grasp the handles
- Brace your core and keep your back flat against the back pad
- Release the safeties and bend your knees and hips to lower into a deep squat
- Descend until your thighs are at least parallel to the platform
- Drive through your feet to push back up to the starting position without locking out
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Pendulum squat
The Pendulum squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.