Pendulum Squat
The Pendulum Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Vastus Medialis and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a machine compound exercise at intermediate difficulty.
Squat with the machine in a pendulum motion, allowing for unique loading patterns.
| Equipment | Machine |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Vastus Medialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Vastus Medialis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Adjust machine seat and pads to fit body. Sit or position body in machine. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Gluteus Maximus.
Alternative Exercises
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