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All quads exercisesQuads · Gym

Pendulum Squat

Plate-loaded machine with a curved path that keeps tension on the quads.

BeginnerPendulum squat machine3 × 12–15
Pendulum Squat demonstration thumbnail — PENDULUM SQUAT GUIDE | How To, Quad & Glute Bias, and Benefits
QuadsPendulum squat machine

Pendulum Squat

Demo · That Fit Friend

Verified Pendulum Squat demonstration by That Fit Friend. Click to play.

How to do the Pendulum Squat

  1. 1Chest up
  2. 2Full depth
  3. 3Don't lock out hard at the top

Benefits of the Pendulum Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • A fixed, stable path so you can safely push close to technical failure
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services