Quads
Pendulum Reverse Lunge
The Pendulum Reverse Lunge is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Step into the pendulum machine with the back against the pad and the shoulder pads on your shoulders.
- Place the working foot in the middle of the platform and hold the side handles.
- Release the safety and step the other foot back off the platform as you lower.
- Descend until the working thigh is below parallel and the back knee points at the floor.
- Push through the front foot to swing back up, then switch legs after the set.
Tips
- Let the pad carry you down the arc; focus on the front leg.
- Keep the back leg light: it only balances.
Common mistakes
- Pushing off with the back leg.
- Front heel lifting off the platform.
- Twisting the hips on the pad.
Muscles worked by the Pendulum Reverse Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Pendulum Reverse Lunge alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Smith Machine Bulgarian Split Squat
- Smith Machine Split Squat
- Smith Machine Lunge
- Smith Machine Lateral Lunge
Frequently asked questions
What muscles does the Pendulum Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Pendulum Reverse Lunge good for beginners?
The Pendulum Reverse Lunge is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Pendulum Reverse Lunge?
For example the Barbell Reverse Lunge, Deficit Reverse Lunge and Dumbbell Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Pendulum Reverse Lunge harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.