Pendulum squat
A machine squat on a swinging arc that loads the quads with a supported back.
- Muscle group: Legs
- Equipment: Machine
- Difficulty: Intermediate
Also known as: Pendulum squat machine, Pendulum machine, Pendulsquat, Pendulmaskine
How to do it
- Step into the machine with your back against the pad and shoulders under the pads, feet shoulder-width apart.
- Release the safety handles, then bend your knees to lower deeply along the arc.
- Press through your whole foot to stand without locking the knees, and re-engage the safeties when done.
Common mistakes
- Letting the heels lift or the knees cave in at the bottom.
- Using more weight than you can control through a full range.
Alternatives
Watch a video demonstration on YouTube
“How to PROPERLY Pendulum Machine Squat (TRY THIS)” by Colossus Fitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.