Pendulum Squat
A machine squat where the platform-and-pad assembly swings on an arc. The path keeps the torso upright and allows deep knee flexion for strong quadriceps emphasis.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Step onto the platform with your back against the pad and the shoulder pads on your shoulders. Feet about hip-width apart on the platform, then release the safety lever.
Brace and bend your knees to let the machine swing down under control.
Descend deep, letting your knees travel forward over your toes.
Pause briefly at the bottom without bouncing.
Drive through your feet to swing back up to the start.
Breathing: Inhale as you descend, exhale as you drive up.
Coaching tips
Sink deep
Knees forward
Smooth, no bounce
Common mistakes
Bouncing out of the bottom
Heels lifting from the platform
Cutting range short with too much weight
Safety notes
Engage the safety lever before getting in or out.
Increase depth gradually if you are new to deep knee flexion.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.