Pendulum Squat

The pendulum squat a machine-based squat variation that's great for training the legs, especially the

• Quads
• Glutes
• Adductors

What are the Benefits of the
Pendulum Squat?

Great for Leg Hypertrophy
The primary benefit of pendulum squats is that they are an effective exercise for leg hypertrophy. You don’t have to worry about balance, technique, or your back being the limiting factor, allowing you to push your legs to failure safely. The barbell squat is a great exercise, but it’s rarely your legs that limit you when performing a set. The pendulum squat allows people to squat deeper than they can witht he barbell squat.
​Limited Spinal Loading 
As I mentioned before, there is limited spinal loading, which prevents your back from being the limiting factor. This also limits fatigue from the exercise. Exercises like Back squats are an excellent exercise, but can lead to higher degrees of fatigue due to the stress they place on the spine. I’m much fresher after pendulum squats than I am after barbell squats to do RDL’s bach extensions, leg curls etc.
Working Around Injuries
It’s a great exercise for people with back injuries due to how little stress it places on the back. Shoulder injuries can make the back squat uncomfortable, but the pendulum squat will often feel fine.

Pendulum Squat

How to do a Pendulum Squat

1) Set the safety pad to the correct height. You want this set so that at the bottom of the squat, you don’t hit the pad, but if you fail the rep, you can lower yourself down safely. 
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2) You need to find the best foot position for you. You’ll want to find a foot position that feels comfortable, allowing you to achieve a full range of motion without your heels coming off the ground. This can take a bit of trial and error
Start with your feet around the middle of the pendulum squat’s platform and adjust from there.

Feet higher on the platform to target the glutes more
Feet lower on the platform to target the quads more
Feet wider to target the adductors

3) Make sure you’re braced with your back against the pad and your shoulders up against the shoulder pads. Stand up and turn the handle. Keep your hands on the handle for the whole rep. 
Descend slowly, keeping your back and hips against the pendulum squat’s pad. Adjust your stance if this isn’t possible. Go down as low as you can. Most people can get their calves to touch their hamstrings

4) Push your feet into the platform to push yourself. You should be pushing evenly through the whole foot. Some people tend to push through their toes more than their heels when performing the exercises. Once at the top, brace again and repeat.

Common Mistakes

1)  Pushing through your toes and not the whole foot. This puts extra pressure on your knees.
2)  Incorrect foot position
​3) Lowering yourself too fast. This can result in bouncing out of the bottom and putting too much strain on the knees. Reps should be controlled on the way down, and fast on the way up.