Pendulum Squat.

How to do it.

1. Step 01

   Set the shoulder pads and place the feet on the platform

2. Step 02

   Unlock the safeties and brace the core

3. Step 03

   Descend by bending the knees

4. Step 04

   Reach a deep, controlled bottom position

5. Step 05

   Drive through the feet to stand

6. Step 06

   Lock the safeties at the end

Pro cues.

• Keep the whole foot planted

• Control the depth on each rep

• Keep the core braced throughout

Questions, answered.

What is the Pendulum Squat?

Machine squat on a pendulum path that loads the quads with a constant back angle.

What muscles does the Pendulum Squat work?

The Pendulum Squat primarily works your quadriceps. It also recruits your glutes as secondary movers.

What equipment do I need for the Pendulum Squat?

You need a machine to perform the Pendulum Squat.

How many sets and reps should I do for the Pendulum Squat?

A typical prescription for the Pendulum Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Pendulum Squat good for beginners?

Yes. The Pendulum Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.