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Last updated March 5, 2026
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QuadricepsglutesHamstrings
Pendulum Squat (Machine)
Stand on the pendulum squat platform with shoulders against the pad. Squat deep through a fixed arc to target quads with reduced spinal load.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)outer quad
Secondary
hamstringsdeep abs / corecalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Load the desired weight plates onto the machine.
- Stand on the platform with feet shoulder-width apart, toes slightly turned out.
- Position your shoulders firmly against the padded support.
- Step 2Starting Position
- Release the safety handles.
- Stand tall with your core braced and chest up.
- Step 3Execution
- Slowly bend your knees and hips to lower yourself along the machines fixed arc.
- Keep your back flat against the pad throughout the movement.
- Descend until your thighs are at least parallel to the platform or as deep as mobility allows.
- Drive through your whole foot to push back up to the starting position.
- Squeeze your quads at the top without locking out aggressively.