Pendulum Squat

Pendulum Squat is an intermediate compound push using machine. It loads Quadriceps.

Why this lift

The Pendulum Squat is a intermediate compound push lift. It primarily loads Quadriceps. Glutes, Hamstrings help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Pendulum Squats.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Hamstrings

Setup

• Set machine and take a stance you can own. Brace before you descend.

How to do it

1. Sit between the hips and knees together. Load Quadriceps through the whole foot.
2. Drive up to a tall lockout without dumping the knees in.

Coaching cues

• Knees track over the toes.
• Stay braced from unrack to rack.

Common mistakes

• Knees caving. Push the floor apart; reduce the load.
• Collapsing the chest. Big breath and a proud torso.

How to program it

Treat the Pendulum Squat as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Pendulum Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Pendulum Squat work?

The Pendulum Squat works Quadriceps (primary), Glutes, Hamstrings (secondary).

What equipment do I need for the Pendulum Squat?

You need machine.

Is the Pendulum Squat suitable for beginners?

Not as a first-week lift. The Pendulum Squat is marked intermediate — learn a simpler variation from the related lifts below, then come back.