Pendulum Squat
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The Pendulum Squat is a machine-based lower-body exercise performed on a pendulum squat machine, where you position your shoulders under the machine's pads and squat through a fixed pendulum arc that keeps resistance heaviest at the bottom. Its primary purpose is to build lower-body power and hypertrophy while minimizing spinal loading compared to a free-standing barbell squat. It mainly targets the quads and glutes, with the posterior thighs assisting, making it a good option for athletes, beginners seeking quad-dominant training, and lifters managing back issues who need a supported squat variation. It requires a pendulum squat machine.
How to Perform Pendulum Squat
- 1Set the pendulum squat machine's shoulder pads and foot platform to fit your height, and select your weight on the stack or load plates as required.
- 2Step onto the foot platform and position your shoulders firmly under the pads, feet shoulder-width apart on the platform, toes slightly turned out.
- 3Brace your core and keep your chest up, gripping the machine's handles for stability.
- 4Inhale as you bend your knees and hips to lower along the machine's arc until your thighs are parallel to the platform or as deep as mobility allows.
- 5Exhale as you drive through your heels to press back up along the arc, extending your knees and hips to the starting position.
- 6Repeat for desired reps, keeping the movement smooth and controlled through the full arc.
- 7Key form tips: Keep your shoulders pressed into the pads throughout and your knees tracking over your toes; avoid letting your heels lift off the platform. Common mistakes: Rushing the descent and letting the machine's momentum take over, or stopping short of proper depth.