The pendulum squat offers several advantages, making it a valuable addition to your workout routine

Targeted Hypertrophy: It focuses primarily on your quadriceps and glutes, with minimal involvement from your lower back and core.

Lower Back-Friendly: This squat variation is easier on the spine, making it a good option for those with lower back issues.

Greater Range of Motion: The machine allows for a deeper squat compared to traditional free squats.

Safety: You can safely increase the load without needing a spotter.

Balanced Development: It helps in evenly developing your lower body, reducing the risk of imbalances.

Easy Learning Curve: The pendulum squat is relatively easy to learn and execute1.

How do I perform a proper pendulum squat?

Performing a proper pendulum squat involves several key steps to ensure safety and effectiveness:

Set Up: Adjust the footplate to a comfortable position. Stand with your feet shoulder-width apart, toes slightly pointed out.

Position Yourself: Place your back against the pad and shoulders under the shoulder pads. Grip the handles for stability.

Descent: Unlock the machine and slowly lower yourself by bending your knees and hips. Keep your back and hips pressed against the pad. Aim to descend as low as possible, ideally past parallel.

Ascent: Push through your heels to return to the starting position. Keep your back and hips in contact with the pad throughout the movement. Squeeze your quads at the top of the movement.

Repetition: Repeat for the desired number of reps, maintaining control and proper form throughout.

What muscles does the pendulum squat work?

The pendulum squat primarily targets the following muscles:

Quadriceps: The front thigh muscles are heavily engaged throughout the movement.

Glutes: The gluteal muscles are activated, especially during the ascent phase.

Hamstrings: These muscles assist in stabilizing and controlling the movement.

Adductors: The inner thigh muscles help in maintaining balance and stability.

Calves: The calf muscles are engaged to a lesser extent, providing additional support.

This exercise is excellent for building lower body strength and muscle mass.