Pendulum Squat
A plate-loaded machine squat in which the back pad and shoulder pads swing on a pivot as you descend. The arc lets the knees travel well forward with the torso supported, so it trains the quads hard through a deep range. Choose it for heavy quad work with the back supported.
Updated
Primary muscles: Quadriceps. Supporting muscles: Glutes, Adductors. Equipment: Machine.
Muscles worked
Primary
Equipment
How to do it
- Adjust the machine for your height and stand on the platform with your back against the pad.
- Place the feet about shoulder width, the whole foot flat, toes turned out slightly.
- Grip the handles, brace the core and release the safety catch.
- Lower under control, letting the knees travel forward over the toes.
- Sink until the thighs reach parallel or deeper while the pelvis stays on the pad.
- Drive through the midfoot until the knees are nearly straight, then lock the catch after the last rep.
Watch for
- Heels lifting off the platform.
- Knees collapsing inward.
- Hips peeling off the back pad at the bottom.
Breathing
Inhale and brace before lowering, exhale as you drive up.
Tip
Place the feet lower on the platform for more quad work and higher to share the load with the glutes.
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