Pendulum Squat
The pendulum squat machine uses a fixed arc of motion to target the quads with minimal lower-back stress. Load the machine, position your feet on the platform, and squat deep through the guided path for intense quad isolation.
How to Perform
Position your feet low on the platform to maximize quad engagement.
Keep your back flat against the pad throughout the entire range of motion.
Lower slowly to full depth — the arc keeps constant tension on the quads.
Drive up through the balls of your feet and squeeze your quads at the top.
Common Mistakes to Avoid
Placing feet too high on the platform, which shifts emphasis to the glutes and hamstrings.
Using too much weight and cutting the range of motion short.
Locking the knees aggressively at the top instead of stopping just short of lockout.
Muscle Activation
Variations
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