Pendulum Squat

How to Perform the Pendulum Squat

Load the desired weight onto the pendulum squat machine and step onto the platform.
Position your feet shoulder-width apart on the footplate, placing your back and shoulders firmly against the back pad.
Release the safety handles and support the weight with your legs.
Lower yourself by bending at the knees, descending until your thighs are at or below parallel to the platform.
Drive through the full foot, pressing the platform away and extending your knees to return to the starting position.
Keep your back pressed against the pad throughout the entire range of motion.
Maintain a controlled tempo, especially during the lowering phase.
Re-engage the safety handles after completing your set.

Placing feet too high on the platform

Position feet at mid-platform height to maintain emphasis on the quadriceps rather than shifting the load to the glutes and hamstrings.

Cutting the range of motion short

Lower until your thighs are at least parallel; the deep stretch at the bottom is where much of the quad stimulus occurs.

Locking out the knees aggressively at the top

Stop just short of full lockout to keep constant tension on the muscles and protect the knee joints.

✓Provides intense quadriceps stimulation with significantly less spinal loading than barbell squats.
✓The fixed arc of motion ensures consistent form and reduces the risk of technique breakdown under fatigue.
✓Allows training to failure more safely compared to free-weight squat variations.

●Experiment with foot placement: lower and closer together for more quad emphasis, higher and wider for more glute involvement.
●Use a slow eccentric of 3-4 seconds to maximize time under tension.
●The pendulum squat is an excellent hack squat alternative for those with lower back issues.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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