Exercise guide · Legs & Glutes

Machine Pendulum Squat

The Pendulum Squat (Machine) is a guided compound squat for the quads, with assistance from the glutes and hamstrings. Its shoulder carriage swings through an arc around a pivot, rather than sliding on the straight rails of a hack squat.

Targets: Quads
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Pendulum Squat

Read the machine placard and check its empty starting resistance, adjustment points, safety stop, and release lever because pendulum designs vary. Load both sides evenly if the machine is plate loaded.
With the carriage secured, place both shoulders under the pads, keep your back against the support, and set your feet about hip- to shoulder-width apart on the non-slip platform. Adjust the shoulder assembly or footplate, if provided, so you can stand tall without crowding your knees or hips.
Grip the handles, brace your trunk, and stand firmly into the shoulder pads. Take the carriage load through your legs before disengaging the start or safety lever as directed by the machine.
Bend your knees and hips together to descend along the machine's swinging arc. Keep your heels planted and guide your knees in the same direction as your toes; stop at the deepest position you can control without your pelvis or back lifting from the support.
Push the platform away through your whole foot to return along the same arc. Finish under control without forcefully locking your knees.
At the end of the set, stand to the machine's designated rack position, fully engage the safety or start lever, and confirm the carriage is captured before relaxing your legs or stepping out.

Form cues

Shoulders and back stay supported
Knees follow the toes
Ride the machine's arc; do not fight its path
Whole foot stays planted

Common mistakes

Treating the machine like a straight sliding hack squat and shifting against its arc
Releasing the safety before the legs are supporting the carriage
Letting the heels rise or the knees collapse inward
Descending beyond the point where the pelvis or back stays supported
Leaving the carriage partially racked when entering or exiting

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Confirm the safety mechanism works before loading heavily, and use any adjustable depth stop. Never enter, exit, or change plates while the carriage is unsecured; stop if the fixed path causes sharp knee, hip, or back pain.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library