Pendulum Squat
Squat deep along the pendulum arc with a constant torso angle to bias the quads with minimal spinal load.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Machine
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the machine is taken or you want a change.
Questions
- What muscles does the Pendulum Squat work?
- The Pendulum Squat mainly works the quads and glutes.
- What equipment do you need for the Pendulum Squat?
- A machine.
- How many sets and reps of the Pendulum Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Pendulum Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Pendulum Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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