Pendulum Squat
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The Pendulum Squat is a bodyweight strength exercise performed using a specialized pendulum squat machine, where you lean forward against a padded platform and squat by bending at the hips and knees in a pendulum-like arc. Its primary purpose is to build lower body power and hypertrophy while minimizing spinal stress compared to traditional squats. It mainly targets the quads, glutes, and posterior thighs, benefiting athletes, beginners seeking quad-dominant training, and those with back issues who need a safer squat variation.
How to Perform Pendulum Squat
- 1Stand tall with feet shoulder-width apart, toes slightly turned out, hands on hips or at sides for balance.
- 2Shift weight slightly to one foot, lift the other foot off the ground, keeping knee soft.
- 3Hinge at hips and bend the supporting knee to lower into a single-leg squat, swinging the free leg back like a pendulum.
- 4Inhale as you descend until your thigh is parallel to the ground or as low as comfortable, keeping chest up.
- 5Exhale as you drive through the supporting heel to stand back up, swinging the free leg forward to counterbalance.
- 6Repeat for desired reps on one leg, then switch sides.
- 7Key form tips: Keep core tight and back neutral—avoid rounding shoulders or letting knee cave inward. Use a wall or chair for balance if needed. Common mistake: Going too fast—control the pendulum swing for stability.