Pendulum Squat Machine

Pendulum Squat Machine

Type: Compound Muscle: Quadriceps Equipment: Machine

A guided squat variation that builds leg strength, especially in the quads and glutes.

See all exercises

+Stable path supports hard leg training
+Deep range can challenge quads
–Deep bending may bother knees
–Heavy sets create high overall fatigue

This exercise targets:

Quadriceps

Quads

Glutes

Glutes

Hamstrings

Hamstrings

Adductors

Ratios are approximate and can vary depending on form and technique.

How to perform

Set shoulder pad height and safety stop; pads rest on your upper traps
Stand on the platform; feet shoulder-width, slightly forward, toes slightly out
Grip the handles, brace your core, chest up, neutral spine; unrack
Unlock the safety and lower along the arc by bending knees and hips
Keep heels down, weight mid-foot, and knees tracking over toes
Go as deep as you can without your lower back rounding
Drive up by pushing the platform away; extend hips and knees together, no hard lockout
Use a smooth tempo; big breath before lowering, exhale as you rise