Pendulum Squat

Target Muscle: Legs
Equipment: Hack Squat
Level: Advanced
Pendulum Squat

The Pendulum Squat is a specialty squat machine that uses a unique pendulum arc to shift the resistance profile — the movement is heaviest at the bottom where the quads are under maximum stretch. This makes it one of the most effective quad hypertrophy tools available. The counterbalanced carriage means the starting position is light and easy to get into, while the pendulum effect loads increasingly as you descend. It provides constant tension where traditional squats lose resistance at parallel.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Load weight plates on the carriage horns

  2. Step 2

    2. Position yourself with shoulders under the pads and feet shoulder-width on the platform

  3. Step 3

    3. Release the safety and lower yourself into the squat — feel the resistance increase as you descend

  4. Step 4

    4. Go as deep as your mobility allows — the pendulum design actually gets heavier at depth

  5. Step 5

    5. Drive through your mid-foot to return, feeling the counterbalance assist at the top

  6. Step 6

    6. Maintain constant tension — do not rest at the top between reps

Pro Tips

  • The pendulum squat delivers a unique feel — heavy at the bottom, light at the top. Focus on the negative (lowering) phase: 3 seconds down, explosive up. Because your spine is unloaded (weight is on hips via belt or shoulders), this is excellent for those with back issues who still want heavy leg training. Start lighter than you think — the pendulum effect makes the weight feel significantly heavier at the bottom.