Machine Pendulum Squat
A plate-loaded machine squat variation that maximizes tension on the quadriceps and glutes while providing constant support for the back, ideal for hypertrophy and strength gains.
About Exercise
Equipment
Machine Alternate Arm Curl
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors
Accessory Muscles
Calves
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris
Adductors
4/10Adductor Magnus
Calves
2/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Load the machine, sit with your back pressed firmly against the back pad, and place your feet shoulder-width apart on the platform. Unlock the safety handles while keeping your knees slightly bent.
- Slowly descend by bending your hips and knees, controlling the weight throughout the path.
- Maintain pressure through your midfoot and heels, keeping your torso stable against the back pad.
- Lower until your thighs are deep into flexion, achieving maximum comfortable depth.
- Drive powerfully through the platform to extend your hips and knees.
- Stop just short of locking out your knees at the top to maintain continuous tension.
Coaching Tips
Form Cues
- Knees track over toes
- Drive with the quads
- Back glued to the pad
- Control the descent
Breathing
Inhale deeply as you descend into the squat, brace your core, and exhale forcefully as you press the weight back up.
Tempo
3-0-1
Range of Motion
Lower until your hips are level with or slightly below your knees, ensuring deep knee and hip flexion without rounding the low back.
Safety
Safety Notes
- Ensure the safety catches are set and easily reachable during the movement.
- Avoid this exercise if you experience acute knee or lower back pain.
Spotting
Not recommended; the machine provides fixed support and uses built-in safety stops and catches.
Common Mistakes
- Allowing hips to lift off the back pad
- Bouncing out of the bottom position
- Locking knees completely at the top
When to Avoid
- Acute knee pain
- Severe lower back issues
Flexibility Needed
- Adequate hip flexion
Build Up First
- Familiarity with fixed-path lower body machines
Also known as
Pendulum Squat, Power Squat Machine
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