Pendulum squat

Pendulum Squat – Benefits, Tips and How to Do It

The pendulum squat is a lower-body exercise that primarily targets the muscles of the thighs and buttocks. It is a variation of the traditional squat exercise, and can be performed using pendulum squat machine.

The exercise is named after the pendulum-like motion of the body during the squatting movement. In this post I’ll reveal pendulum squat benefits, what muscles it targets and why you should include this exercise to your workout program!

Pendulum squat benefits

  1. Regardless of how flexible your ankles are, it enables you to reach a full-depth squat position.
  2. It relieves pressure from your back and knees.
  3. Helps you develop a muscular, powerful lower body.
  4. By shifting your feet’s posture on the plate, you can decide which area of your lower body you wish to concentrate on more.
  5. If you have lower back problems and you can’t do regular barbell squats, then this exercise is a fantastic option.
  6. It’s difficult to perform the pendulum squat wrong, making it a good exercise for novices. As a result, the pendulum squat is appropriate for exercisers of all experience levels, including beginners.
  7. No need for spotters: unlike most free weight workouts, pendulum squats can be performed without a spotter and without fear of being crushed by a hefty weight. This exercise is really secure.

Pendulum squats – muscles worked

Pendulum squat
Pendulum Squat (Image via @tab24gym/Instagram)

The pendulum squat engages multiple joints in your lower body at once so that’s why this exercise is compound. With pendulum squats, the following major muscles are worked:


The quadriceps are a group of four muscles located in the front of the thigh. They are the largest muscles in the body and are responsible for straightening the leg at the knee. The quadriceps are made up of the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. These muscles work together to extend the leg at the knee joint.

The quadriceps are important in a variety of activities, such as walking, running, and jumping. They are also used to stabilize the knee joint and help protect it from injury.


Hamstrings are the group of muscles and tendons at the back of the thigh. They include the biceps femoris, semitendinosus, and semimembranosus. These muscles are used to bend the knee and extend the hip. The hamstrings are some of the strongest muscles in the body and are essential for many activities, such as walking, running, and jumping.

The biceps femoris is the longest and strongest of the hamstrings. It originates on the ischium, or sit bone, and inserts on the fibula, or outer leg bone. The biceps femoris is responsible for knee flexion and hip extension.

The semitendinosus and semimembranosus are shorter and weaker than the biceps femoris. They originate on the ischium and insert on the tibia, or inner leg bone. The semitendinosus is responsible for knee flexion and hip extension, while the semimembranosus is responsible for knee flexion and hip adduction.


Glutes are the three muscles that make up buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest of the three and is responsible for the majority of the shape and size of buttocks. The gluteus medius and gluteus minimus are smaller muscles that help to stabilize your hip and thigh bones.

Glutes are important for a number of reasons. First, they are responsible for extending your hip. Second, they help to stabilize your pelvis and lower back, which is important for maintaining a healthy spine.

Third, they are a key muscle group for generating power and force, which is necessary for activities such as sprinting and lifting weights.

How to do pendulum squats

  1. Place your feet on the pad directly without unwrapping the weight
  2. Make sure your toes are pointing out slightly
  3. Unrack weight by pressing up knees
  4. Follow the line of the toes
  5. Slowly come down
  6. Then press up

Make sure that your lower back doesn’t come off the pad at any point!


The pendulum squat is a fantastic lower body workout that works your quads and glutes in particular. Pendulum squats are safer for some lifters than standard squats since they direct your movements and support your lower back.

Unfortunately, pendulum squat machines are not available in every gym, but that’s okay since there are other workouts you may perform that are easier to reach and just as effective.

Therefore, consider yourself lucky and take use of all the advantages a pendulum squat has to offer if your gym has one. Just use one of the seven substitutes we’ve given in this tutorial if you don’t have access to one of the above.

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