Pendulum Squat

Technique

The pendulum squat is performed on a machine whose platform and shoulder pads swing along an arc, letting you squat very deep with an upright torso. Because the back is supported and the path is guided, it loads the quadriceps hard through a long range of motion with little stress on the lower back.

Steps

1. Step onto the platform with your back against the pad and shoulders under the shoulder pads
2. Place your feet about shoulder-width apart in the middle of the platform and release the safety
3. Bend your knees and sink as deep as you can control while keeping your heels down
4. Drive through the whole foot to return to the top without locking the knees hard

Common mistakes

• Cutting the depth short and losing the main benefit of the machine
• Letting the heels lift or the knees cave inward at the bottom

Variations

• Pendulum squat with a pause at the bottom
• Pendulum squat with heels elevated for more quad emphasis

FAQ