Liftorra Open Liftorra

Quads ยท Squat

Pendulum Squat

A compound squat exercise for the quads, done with a plate-loaded machine. It also works the glutes and adductors.

Plate-loaded machine Compound Reps and weight Also called: pendulum

Muscles worked

Primary

Quads

Do most of the work.

Secondary

Glutes and Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatSecondary
  • AdductorsInner thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Back against the pad, shoulders under the pads, feet about hip width on the platform.
  3. Lower until the knees are well bent, knees tracking over the toes.
  4. Push through the whole foot at the same speed as you lowered.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heels lifting. Keep the whole foot on the platform.
  • Knees caving in. Knees track in line with the toes.
  • Bouncing at the bottom. Lower under control and push up smoothly.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.