Pendulum Squat (machine)

The pendulum machine travels a fixed arc with the back fully supported: it loads the quads in deep stretch with total stability and zero axial fatigue, one of the highest SFRs for quad development.

• Compound
• Machine
• Intermediate

How to do it

• Back and shoulders firm against the pad, feet mid-platform
• Lower under control seeking full knee range of motion
• Keep the heels planted throughout the whole range
• Push through the whole foot without snapping into lockout at the top

Sets, reps and tempo

Ranges: 8–12 reps for hypertrophy · 1–2 RIR

Tempo: Lower for 2–3 s under control, brief pause at the bottom, drive up with intent

Common mistakes

• Cutting the range well above parallel
• Letting the heels or hips come off the backrest at the bottom

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Hamstrings

Alternatives

• Hack Squat (machine)
• Leg Press
• Barbell Back Squat