Which muscles does the pendulum squat (machine) work?

The pendulum squat (machine) mainly works your quadriceps. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pendulum squat (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pendulum Squat (Machine): how to do it and muscles worked

The pendulum squat (machine) mainly works your quadriceps, with help from your glutes. You need a gym machine.

Muscles worked

Main

Quadriceps

Helping

Glutes

How to do the pendulum squat (machine)

1
Step onto the machine platform and set your shoulders under the pads with your back flat. Place your feet shoulder-width apart, release the safety and grip the handles.
2
Bend your knees to let the pendulum arc carry you down until your thighs are at or below parallel. Push through your feet to rise back up.
3
Lower slowly over 2 to 3 seconds, breathing in on the way down and out on the way up. Keep your torso against the pad.

Form tip: Let your knees travel forward naturally, but keep your heels down; start with a light weight to learn the arc.

Common questions

Which muscles does the pendulum squat (machine) work?: The pendulum squat (machine) mainly works your quadriceps. It also involves your glutes.
What equipment do I need for the pendulum squat (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pendulum squat (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.