Exercise · Form & cues
Pendulum Squat — form guide
Quads (primary) · Glutes. Equipment: Pendulum Squat Machine. Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-0
The arc keeps load over the knees through the full ROM — ridiculous quad pump with zero spinal load. If your gym has one, run it.
Cues
- Feet shoulder-width on platform
- Brace, sit straight down
- Full depth — let knees travel forward
- Drive up through whole foot
Common mistakes
- Cutting depth
- Locking out knees at top
Injury notes
Spine-free quad work. Knee-friendly with controlled tempo.
Progression
Add 10kg when 10 reps stay clean at full depth.