Pendulum Squat (Machine)
The Pendulum Squat is a machine-based lower body exercise that targets the quadriceps, glutes, and hamstrings through a fixed, arcing range of motion. It mimics the mechanics of a deep barbell squat while providing significant back support to minimize spinal loading.
Since the Pendulum Squat allows for heavy loading with reduced stability demands, the AI analyzes your previous leg training volume and recovery status to prescribe the optimal weight and rep range for hypertrophy without overtraining. If you have a history of lower back pain logged in your profile, the AI can prioritize this machine over free-weight variations to maintain leg intensity safely. It also tracks your RPE progression week-over-week to ensure you are effectively overloading the quadriceps while respecting your daily readiness scores.
Form Cues
- Place your feet shoulder-width apart on the platform
- Keep your lower back pressed firmly against the back pad
- Lower yourself until your thighs are at least parallel to the footplate
- Drive through your midfoot to extend your legs
- Keep your chest up and core braced throughout the movement
- Don't let your heels lift off the platform at the bottom
- Don't allow your knees to cave inward during the drive
- Don't lock your knees aggressively at the top of the movement
- Don't round your lower back or lose contact with the pad
- Don't drop into the bottom position without controlling the weight
Common Mistakes
- Placing feet too high or too low
- Cutting the depth short
- Lifting heels off the platform
- Locking knees at the top
- Using momentum to bounce out of the hole
Muscles Worked
The Pendulum Squat primarily isolates the quadriceps, placing significant tension on the vastus medialis (teardrop muscle) due to the deep knee flexion the machine allows. It also heavily recruits the glutes and hamstrings to assist in hip extension as you drive out of the bottom position, providing complete leg development with less spinal compression than a barbell squat.
Primary
Secondary
Get Personalized Coaching for Pendulum Squat (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.