Machine Pendulum Squat
A plate-loaded machine squat variation that targets the quadriceps and glutes for lower body strength and hypertrophy, providing a deeper range of motion with reduced spinal loading compared to free weights.
About Exercise
Equipment
Pendulum Squat Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
90-180 seconds
How to Perform
Load the pendulum squat machine with weight plates and adjust the foot platform and shoulder pads to fit your height. Position your back and hips against the pad with shoulders under the pads and feet shoulder-width on the platform.
- Grip the handles and release the safety catch while bracing your core.
- Bend your knees and hips to lower your body in a controlled arc until thighs are parallel or deeper.
- Drive through your heels to extend your knees and hips, pushing the platform away.
- Squeeze your quads at the top without locking your knees.
- Repeat for reps, then re-engage the safety before exiting.
Coaching Tips
Form Cues
- Keep back flat against pad
- Knees track over toes
- Drive through heels
- Chest up throughout
- Core braced tight
Breathing
Inhale as you descend into the squat, brace your core, and exhale forcefully as you drive up.
Tempo
3-1-1
Range of Motion
Lower until your hamstrings touch calves or thighs are parallel to the platform; extend hips and knees fully at the top without knee lockout.
Safety
Safety Notes
- Avoid if acute knee pain or lower back injury
- Ensure machine is adjusted properly for full ROM
- Do not divebomb the descent
- Warm up joints before loading heavy
Spotting
Spotting not required; use machine's built-in safeties and start with light weight.
Common Mistakes
- Rounding the back
- Heels lifting off platform
- Knees caving inward
- Locking knees at top
- Using too much weight for form
When to Avoid
- Acute knee joint issues
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion to 120 degrees
Build Up First
- Basic squat technique
- Familiarity with machine loading
Also known as
Pendulum Squat, Plate-Loaded Pendulum Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
V-Squat Machine Squat
V-Squat Machine, Plates
Quads
Hack Squat Machine
Hack Squat Machine, Plates
Quads
Hack Squat Machine
Hack Squat Machine, Plates
Quads
Belted Squat Machine
Belted Squat Machine, Plates
Quads
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Smith Machine Feet-Forward Squat
Smith Machine, Plates
Quads
Smith Machine Narrow Stance Squat
Smith Machine, Plates
Quads
Smith Machine Heel Elevated Squat
Smith Machine, Plates
Quads
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Squat
Smith Machine
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
