What you'll gain

• The arc keeps tension high in the stretched position where quad growth is driven.

• Back support removes spinal loading from a deep squat pattern.

• The guided path lets you train close to failure without a spotter.

Step-by-Step Instructions

1. 1

   Load the machine and set the foot plate to suit your height and ankle range.

2. 2

   Position your back and shoulders against the pads with your hips settled.

3. 3

   Place your feet hip to shoulder width on the plate, toes turned out slightly.

4. 4

   Release the safeties and brace your trunk.

5. 5

   Descend along the arc until your thighs pass parallel.

6. 6

   Drive through the feet to return, stopping just short of knee lockout.

Common Mistakes

• Letting the head and hips fall out of line, which twists the load off the arc.

• Riding the machine down quickly, which wastes the loaded stretch at the bottom.

• Letting the heels lift off the plate, which shifts the load onto the knees.

• Skipping the warm-up before loading a deep, stretched squat position.

About This Exercise

The pendulum squat runs the body along a swinging arc rather than a straight rail. Your back and shoulders sit against a pad that travels with you and your feet stay planted on an adjustable plate, so the machine holds position while you squat deep. A counterbalance keeps the motion smooth, and the arc gives a resistance curve that stays heavy in the stretched bottom position instead of falling away. The quadriceps are the prime movers, with the glutes taking over through the transition out of the bottom and the hamstrings stabilizing. For a catalog this is a high demand machine that almost no animation library carries. It suits machine equipment filters, quad-focused hypertrophy blocks, and comparison content set against the hack squat and leg press.

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