Bodyweight Squat
Quads·Intermediate·Compound
Pendulum Squat
The Pendulum Squat heavily targets the quads while guiding the body through a smooth, arcing squat pattern. The pendulum-style path keeps the torso upright, increases knee flexion, and places constant tension on the legs with reduced lower-back strain.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Pendulum Squat
- 01
Step onto the platform and place your feet shoulder-width apart, toes slightly turned out.
- 02
Position your shoulders and upper back firmly against the pads and grip the handles.
- 03
Unrack the weight and brace your core.
- 04
Lower yourself slowly along the machine's arc, allowing your knees to travel forward.
- 05
Descend until you reach a deep squat position, then drive through your mid-foot and heels to push the platform back up.
- 06
Finish the rep by extending your legs without locking your knees.
Performance tips
Cues that matter
- Embrace the depth since a deeper range of motion increases quad engagement
- Let the machine guide you and avoid bouncing at the bottom
- Push evenly through both feet to keep the motion balanced
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Pendulum Squat work?
The Pendulum Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs, Gluteus Maximus.
Is the Pendulum Squat a compound or isolation exercise?
The Pendulum Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Pendulum Squat?
You need the following equipment: Leverage Squat Machine.
What difficulty level is the Pendulum Squat?
The Pendulum Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
Related
