Machine exercise

Pendulum Squat (Machine) form, muscles worked, and workout tracking

The pendulum squat is a machine-based squat variation that targets the quadriceps, glutes, and hamstrings while guiding the body through an arcing path. It is commonly used for lower-body strength and hypertrophy with more external stability than a free-weight squat.

Pendulum Squat (Machine) illustration

How to do Pendulum Squat (Machine)

  1. 1Set the shoulder pads to a comfortable height and place your feet shoulder-width apart on the angled platform.
  2. 2Brace your core, keep your back against the pad, and release the safety handles.
  3. 3Inhale as you lower under control, letting your knees bend and track in line with your toes.
  4. 4Descend until you reach a strong squat depth without your hips or heels shifting.
  5. 5Exhale as you drive through your mid-foot to return to the start without locking your knees.

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Track Pendulum Squat (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.