How to do the Machine Pendulum Squat
Set your back against the pad with your shoulders under the pads and feet hip-width apart on the platform.
Release the safety and squat as deep as you can, letting your knees travel forward over your toes.
Keep your lower back against the pad throughout the movement.
Push through the platform to stand up without locking your knees at the top.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Pendulum Squat doesn’t suit your gym or your joints.
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