Pendulum squat

The pendulum squat is a lesser known but effective squat variation. It targets your lower body muscles. Should you add it to your routine? Read on.

Paige Mariano on Instagram: "1. Hamstring Curls 2. Single Leg Leg Press 3. Pendulum Squat 4. Smith Machine Glute Bridges 5. Dumbbell RDLS"

Dorian "Heavy D" Hamilton on Instagram: "NEW EQUIPMENT! This week we added the @panattaofficial pendulum squat to the gym floor @puremuscleandfitness Today I put it to the test. Well…. I Love this machine. Tension throughout the entire range + adjustable foot pad 💪 Contact @puremuscle.athletics if you have any questions on this machine or want pricing / availability."

Back view of a female athlete doing the barbell back squat using the power rack

When it comes to squatting, barbell squats are at the top of the list. There’s no doubt that free weight movements engage more stabilizer muscles and build functional strength, but squatting machines have their place too. And the pendulum squat machine is one of the most underrated ones in the gym.

B. Gothard on Instagram: "quad day staples🍗 pendulum squats smith machine sl lunges leg extensions abductions calf raises *warmup sets before main working sets always!!* results don’t come from doing different workouts every time. they come from repeating what works and putting in effort to get better at them. i’ve been doing these exercises for weeks, and the only thing that has changed is how heavy i lift. stick to what works, keep it simple, and stay consistent. 🚀1:1 coaching…

Enhanced Muscle Recruitment: The swinging motion of the hack squat allows for a deeper squat than is typically possible with a normal squat. This can lead to greater flexibility and mobility over time. The dynamic motion of the pendulum squat requires more stability and control, which can lead to greater muscle activation and recruitment throughout the lower body. Pendulum squats shift the load away from the spine onto the hips and glutes. This can reduce pressure on the lower back.