Quads
Pendulum Squat
The Pendulum Squat is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 23%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Step into the pendulum machine with your back against the pad and the shoulder pads on top of your shoulders.
- Place the feet shoulder-width in the middle of the platform and hold the side handles.
- Release the safety and bend the knees, letting the back pad swing down and back.
- Lower until the knees are fully bent and the thighs are past parallel.
- Push through the whole foot to swing the pad back up, stopping just short of locking the knees.
Tips
- Let the knees travel well forward: the arc supports you.
- Keep the lower back pressed into the pad the whole set.
Common mistakes
- Cutting the depth short.
- Lifting the heels off the platform.
- Slamming into lockout at the top.
Muscles worked by the Pendulum Squat
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.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Pendulum Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Pendulum Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Pendulum Squat good for beginners?
Yes. The Pendulum Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Pendulum Squat?
For example the Hack Squat, Power Squat Machine and Reverse Hack Squat. They train mostly the same muscles.
How do you make the Pendulum Squat harder?
Add weight or reps, or move on to the Reverse Hack Squat and Single Leg Hack Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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.