Pendulum Squat

Execution

1. Step onto the pendulum platform and secure shoulders under the pads.
2. Unlock the safety and hinge at the knees and hips into a deep squat.
3. Descend until quads reach full stretch, then explosively drive up through the mid-foot.
4. Control the return and re-rack when complete.

Muscle Group

Targets the quadriceps by maintaining continuous tension throughout the arc. The unique pendulum design emphasizes knee extension under load, isolating the quads while reducing lumbar strain.

Effectiveness

• Stretch & Tension:
  The swinging platform ensures maximal stretch at the bottom and peak contraction at the top—ideal for hypertrophy.
• Safety:
  Fixed motion path and shoulder pads offload the spine, allowing you to push heavy loads with minimal risk.
• Progressive Overload Potential:
  Plate loading enables substantial weight increases, though micro-loading may be limited compared to pin-loaded machines.

Coaching Tips

• “drive through mid-foot”: Emphasize even pressure to activate all quad heads.
• “brace your core”: Prevents lumbar extension and maintains stable posture.
• “control the descent”: A slow eccentric increases time under tension and reduces jerk.

Scientific Research

EMG studies show machine squat variations can match free-weight squats for quadriceps activation while lowering spinal shear forces (Andersen et al., 2014). Controlled eccentric loading further enhances muscle fiber recruitment and hypertrophy stimulus (Schoenfeld, 2010).

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References

1. Andersen, V., Fimland, M. S., & Mo, D.-A. (2014). Comparison of quadriceps activation in machine vs. free-weight squats. Journal of Strength and Conditioning Research.
2. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.