Pendulum Squat
Muscles worked: Quads (assisted by glutes).
How to do it
- Set the shoulder pads and step onto the platform with your heels high on it.
- Settle under the pads and release the safeties.
- Descend along the machine's arc under control.
- The arc keeps tension on the quads deep in the hole - control the bottom.
- Drive back up without locking out hard at the top.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Heels high on the platform
- The arc keeps tension deep - control the bottom
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the pendulum squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.