Legs · Compound
Pendulum Squat
A machine squat on a swinging arm that loads the quads through a deep range with the back supported.
- MAIN MUSCLE
- Quads
- ALSO WORKS
- Glutes, Adductors
- EQUIPMENT
- Machine
- LEVEL
- Intermediate
- REPS
- 8-12
- TEMPO
- 2-1-1
HOW TO DO IT
Stand on the platform with your back flat against the pad and your shoulders under the shoulder pads.
Set your feet about shoulder-width apart, straighten your legs and release the safety handles.
Bend your knees and lower under control as deep as you can while keeping your heels down.
Push through the whole foot to stand back up without locking the knees hard.
COMMON MISTAKES
- Heels lifting at the bottom; move the feet slightly higher on the platform and keep the whole foot planted.
- Dropping fast and bouncing out of the bottom; lower slowly and reverse the movement with control.
TIPS
- Start with a light load; the machine gets hardest at the bottom, so test your depth before adding weight.
QUESTIONS
Which muscles does Pendulum Squat work?
The main muscle is Quads. It also works Glutes, Adductors.
How many reps should I do?
FORGE suggests 8-12 reps for Pendulum Squat. The app adjusts sets and reps to your goal and level.
What can I do instead of Pendulum Squat?
These train the same muscles: Hack Squat, Leg Press.