Pendulum Squat: How To And Benefits

Sometimes, you step into the gym despite how many years you’ve been lifting and see a piece of equipment, that you don’t know how to use, let alone know the name of. The pendulum squat is one of those pieces of equipment.

What Is The Pendulum Squat

The pendulum squat is an exercise machine that has a counterbalance helping you squat into an arching motion, (like a pendulum). As a squat variation, this exercise is great for adding some variety into your training regimen, to help build size and strength in your quadriceps, glutes, adductors and calves.

Pendulum Squat Muscles Worked

Like the barbell back squat, the pendulum squat works the same muscles, such as the quadriceps, glutes, adductors, and calves without balancing a barbell.

Pendulum Squat Benefits

1. Strength

The pendulum squat is a resistance training or strength training movement. Implementing the pendulum squat into your training program will help build more strength when applied at a rep and set protocol, with a challenging weight and added volume. Compound movements, such as the squat stimulate multiple muscle groups and joints, which builds more functional strength.

2. Muscle Mass 

Of course, with more strength, you’ll build more muscle mass. Incorporating the pendulum squat into your training program, will benefit you by adding more muscle size and strength aka gains, to your lower body and posterior chain, such as your quadriceps, glutes, and calves.

3. Balanced Body Aesthetic 

Bodybuilding requires exercise variation, high rep volume, and intensity in training. Adding more high-quality exercises to your training routine will build more muscle mass and a better and more balanced body aesthetic. Pendulum squat keeps the same weight distributed throughout the lift, helping keep constant tension, building more mass and strength.  

How To Pendulum Squat 

Pendulum squat is similar to the hack squat

  1. Load the machine with plates and a weight that is challenging.
  2. Position yourself with your back on the pad and your shoulders square under the shoulder pads. Extend your arms to grab the handles in front of you and place your feet shoulder-width apart on the platform below. 
  3. Squat down as far you can go (past parallel), keeping your balance and keep your core tight.
  4. Press through your heels to raise and return to the starting position. 
  5. One rep complete

Pendulum Squat: Takeaway 

The pendulum squat is a great squat variation that can help build more strength and size in your posterior chain muscles. If you have a pendulum squat at your gym, it may look like a medieval torture device, in fact, it may even feel like one but I promise it will benefit your training and help you build a better body composition. 

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