Cutting depth
Use a lighter load and go deep; the deep range is the main benefit.
Squat · Plate-loaded machine
Pendulum Squat
A plate-loaded squat machine whose shoulder pads swing on a pivot, so you move in an arc instead of a straight line. It keeps the quads loaded through a very deep range. Good for lifters prioritizing quad size.
- Primary
- Quads
- Secondary
- Glutes
- Starting rep range
- 8–12 reps
- Target effort
- 1.5 reps in reserve
- Progression
- 10 kg jumps
Muscles worked
The quads do most of the work, especially in the deep bottom position where the machine keeps tension high. The glutes help extend the hips, more so with a higher foot placement.
How to set up
- Step onto the platform and set the shoulder pads snugly.
- Place your feet about hip width, slightly forward on the platform.
- Brace your abs and push up to release the safety.
- Keep your back against the pad.
How to do each rep
- Bend your knees and lower as deep as you can while staying in contact with the pad.
- Let your knees travel well forward over your toes.
- Drive through your whole foot to stand back up.
- Lower over two to three seconds and pause briefly at the bottom.
Common pendulum squat mistakes
Heels lifting
Move your feet slightly forward or up on the platform.
Bouncing out of the bottom
Lower under control and pause briefly before standing.
Sets, reps, and progression
Surpass starts the pendulum squat at 8–12 reps with about 1.5 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Add reps before adding plates. Small load jumps are enough; the deep range makes heavy weights feel much harder than on other machines.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Pendulum Squat alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Pendulum squat vs. hack squat?
Both are quad-focused machines. The pendulum's arc keeps tension high at the very bottom, while the hack squat follows a straight track. Use whichever feels better and allows the deepest range.
Is the pendulum squat good for glutes?
It works the glutes some, but the quads do most of the work. Add hip thrusts or lunges for more glute focus.