Pendulum Squat (Machine)
Complete guide to Pendulum Squat (Machine). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Pendulum Squat (Machine)
Add the appropriate amount of weight and position yourself on the pendulum squat machine.
Place your shoulders under the pads and your feet on the platform shoulder-width apart.
Engage your abs and take a breath.
Lower yourself by bending your knees until your thighs are at least parallel with the platform.
Drive through your heels to push yourself back up, squeezing your quads at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |