At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Sink deep into the bottom position.
- Knees travel far forward.
- No bouncing at the bottom.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Lots of quad tension in the stretch with a stable path; mechanically similar to the hack squat, but no direct evidence and few gyms have one.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Leg Press · Machine · rating A
- Smith Machine Squat · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the pendulum squat.
Let Mitta set the weight.
Mitta plans the pendulum squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
pendulum squat
What muscles does the pendulum squat work?
The pendulum squat mainly trains your quads. Your glutes help.
How many reps of the pendulum squat should I do?
Mitta plans the pendulum squat at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the pendulum squat?
Good alternatives that train the same muscle are the hack squat, leg press and Smith machine squat.
Is the pendulum squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the pendulum squat have rating A?
Lots of quad tension in the stretch with a stable path; mechanically similar to the hack squat, but no direct evidence and few gyms have one.