Strength Training · Bodybuilding

Pendulum Squat

The pendulum squat is a supported machine squat that moves through an arc. It trains your thighs and glutes while the pads support your upper body.

How to do it

Position yourself against the back pad with your shoulders beneath the shoulder pads.
Place your feet about shoulder-width apart on the platform, with toes turned slightly outward.
Straighten your legs enough to lift the carriage off its stop.
Release the stop using the machine's handle.
Lower along the machine's arc to the deepest position you can reach with your heels planted and back against the pad.
Push through the platform to return to standing with your knees slightly bent.
Reengage the carriage stop after your final repetition.
Lower the carriage onto the stop before stepping out.

Bouncing out of the bottomSlow the descent so you can reverse direction smoothly without a rebound.
Hips curling off the padStop your descent just before your pelvis starts to roll away from the support.
Weight shifting onto your toesMove your feet slightly higher on the platform if you cannot maintain pressure through your whole foot.

Excessive load or forced depth can strain your knees or lower back. An unsecured carriage can swing downward while you are exiting.

Adjust the shoulder-pad height to fit you before loading the machine.
Locate the release handle and any adjustable safety stops before your first set.
Start with the empty machine to learn its resistance and movement path.
End the set while you still have enough strength to lift the carriage into its resting position.

If you have knee, hip, or back pain, use a lighter load and shorter pain-free range, or get advice from a physiotherapist before continuing.

Front

Back

Primary muscles

Secondary muscles

Choose a load that leaves you able to perform about two more controlled repetitions.