MusclistPendulum Squat
Pendulum Squat mainly works the quads, with help from the glutes and adductors. A machine exercise for legs.
- Body part
- Legs
- Equipment
- Machine
- Main muscle
- Quads
How to do it
A machine squat where the shoulder pads swing on an arc, letting your knees travel well forward while your torso stays fairly upright. Lifters like it for deep, quad-focused squatting with a smooth strength curve.
- Brace your shoulders firmly under the pads and grip the handles.
- Let your knees travel forward as you sink; keep heels flat.
- Use a slow lowering phase and a controlled turnaround at the bottom.
- Stand up smoothly without slamming into the top stop.
Muscles worked
Also called
- Pendulum Squat Machine
How to track it
Musclist logs Pendulum Squat as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.