How to Do Pendulum Squat: Muscles Worked & Proper Form

Muscles Worked in Pendulum Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors

How to Do Pendulum Squats

1. Adjust the machine so you can position your shoulders under the pads and feet on the platform.
2. Place your feet slightly about hip-width apart on the platform.
3. Engage your core and keep your back pressed against the backrest throughout the movement.
4. Release the safety latch and lower yourself slowly by bending your knees until your thighs are parallel to the floor or slightly lower.
5. Push back to the starting position by pushing through your heels and extend your knees. Remember to keep your torso upright during the entire movement.
6. Repeat for reps.

Commentary

The pendulum squat is an effective exercise for isolating the quadriceps with minimal pressure on the back. The stabilized movement path of the machine allows for full control throughout, making it a safe and joint-friendly option.