PENDULUM SQUAT GUIDE | How To, Quad & Glute Bias, and Benefits

NEED A PROGRAM: tf2strength.programs.app/
The pendulum squat is an awesome squat variation that can be killer for building strength and mass on the legs.
In my opinion, the pendulum squat is one of the best lower body-focused machines. This squat variation is a kill for the quads, glutes, and adductors, and it's a good exercise for every skill level.
In my pendulum squat guide, I'll cover all of the key topics that you should know when programming this exercise more often.
0:00 How To Pendulum Squat
2:25 Pendulum Squat Benefits
4:29 How to Pendulum Squat for QUADS
5:26 How to Pendulum Squat for GLUTES
6:30 How to Pendulum Squat for ADDUCTORS
7:19 Final Thoughts
If you're new to pendulum squats, then I'd suggest starting out your programming with a moderate volume and intensity.
This way, you can feel out this exercise and dial in your form so you can get the most out of this movement regarding your setup and execution.
If you currently use pendulum squats in your workout program, let me know in the comments below what you love about this exercise.
If you have additional pendulum squat questions, drop a comment below or reach out to me via Instagram.
#squat #squats #exercisetips
MORE OF MY TRAINING CONTENT
Deadlift Vs RDL: thatfitfriend.com/deadlift-vs...
Trap Bar RDL Guide: thatfitfriend.com/trap-bar-ro...
Split Squat Comparison: thatfitfriend.com/split-squat...
Stiff-Leg Deadlift Vs RDL: thatfitfriend.com/stiff-leg-d...
Trap Bar Deadlift Vs Deadlift: thatfitfriend.com/trap-bar-de...

[@thatfitfriend]

Feeling lost in the gym? Sign up for my coaching programs below! TF2 Strength Programs: tf2strength.programs.app/ I have 11 programs live at the moment with more to come! There are no major commitments and you can cancel at any time.

[@Natashafa]

Such a great vid! Thank you.

[@thatfitfriend]

Ay, stoked it helped! Thank you!

[@pomich7060]

Thanks man, my gym recently bought one of these and i had no idea how to use it. Definitively gona try it. Greetings from México!

[@thatfitfriend]

Ayyy! Love to hear it. Let the leg gains commence 🤝

[@Stuke51]

I’ve been working through a lower back injury caused by heavy squatting and deadlifting, and these have been my savior. Leg presses still aggravate the area of I go too heavy but these don’t at all. The quad stimulus I get now has far exceeded any I’ve gotten from a heel elevated high bar squat, and my adductors get hit like never before.

[@thatfitfriend]

They're sickkkkk! and less neural fatigue on the spine. Stoked you've been loving them.

[@pardss9737]

It's a shame not every gym has this machine

[@thatfitfriend]

Agreed

[@andresamell9367]

this is a humbling as an squat variation can get haha.

[@thatfitfriend]

Such a killler for leg growth!

[@Braddicusfinch]

So glad for this video, put half my squat weight on thinking "Yeah, I'll be fine with this". Cut to 10 seconds later and I am climbing out the bottom, devstated 🤣🤣🤣

[@thatfitfriend]

@@Braddicusfinch 😂😂 these are the best lessons to learn, tho. Been there

[@dmx1721]

i just tried this today because my gym just got this machine early last week it's funny cause i was hoping that they would get this and i love how it feels now i will just have to play around with the foot placement . i can see how some people would be temped to dive bomb it be i think that just takes away the point of using this machine

[@carolinescott3888]

Im just getting into them, they're hard as hell but im loving them!

[@thatfitfriend]

Sooooo good, though!

[@carolinescott3888]

@thatfitfriend I've been to the gym this morning. 4 attempts made to get on that bloody machine, none were successful. I ended up doing squats on the Smith machine instead!

[@thatguy5135]

Great vid helped a ton

[@thatfitfriend]

Ay, thanks for checking it out!

[@waqar3747]

If you have a pendulum squat where you can adjust the angle of the foot plate, do you know if a certain is angle better for biasing quads? Or is it more of just a comfortability thing?

[@thatfitfriend]

Generally if you bring that foot plate up you'll get a bit more quad as the knees will track further over the toes. That said, if you set it to where it's most comfortable and simply focus on effort you'll prob be fine regarding your quad gains!

[@user-fx4ty4vf6t]

If your range of motion is the limiting factor, what do you do if you fail under load? How do you limit range of motion, if your knees need protecting? Thanks

[@thatfitfriend]

Shouldn't be an issue with most machines, but I'm also a little confused on what you're asking here. You mean, like what happens if you fail at the bottom and can stand back up will your knees get crushed?

[@adityabhargav7879]

I came from doing the leg press to doing this, I got humbled REAL fast, but its an amazing piece of equipment

[@thatfitfriend]

So fantastic. I wish more gyms had good pendulums

[@alpy182]

If you can adjust the footplate’s steepness which way would you recommend? Steeper or more flat

[@thatfitfriend]

Steeper angle generally will hit more quad as it will push the knees further over the toes. It depends on your anatomy, machine, and ROM, though, too. Without seeing your setup, I'd adjust the plate to diff steepnesses and hit a set of 8 at each angle and go slow so you can see what gets blown up regarding muscles worked etc. Slower tempo will give you a better idea of what's getting worked

[@xaviercochin]

How are those tyr shoes? Are they worth the money?

[@thatfitfriend]

They’re decent. Outsole can lip and break but TY typically replaces

[@johnnyripple8972]

Brutal.

[@thatfitfriend]

These always put me in my place reallllllll fast

[@johnnyripple8972]

@@thatfitfriend Since you are losing the benefit of stability and core work that comes with doing a traditional squat, do you think the kinetic chain/explosive benefit is the same as traditional? I try to assist a couple of throwing athletes.

[@thatfitfriend]

@@johnnyripple8972 apples to oranges there, honestly. I wouldn't necessarily look at the pendulum for having shortcomings in those context, but instead as a tool to push your athletes to high thresholds while having constraints (the machine) to keep them focused on the goal at hand. For example, pairing some form of squat variation where you're focused on stability, power, etc, then using the pendulum to drive hypertrophy/strength while limiting spinal loading would be a solid pairing depending on intensities used that make sense for your folks!

[@johnnyripple8972]

@@thatfitfriend Awesome. Thanks for the reply and insight.

[@thatfitfriend]

@@johnnyripple8972 keep in mind, that’s just my coaching take You may approach this topic from a completely different POV. As long as whatever is going on gets results, many ways to skin the cat

[@andyanderson5637]

Got humbled real quickly with this equipment,I was thinking this is hack squat throwing 2, 45 lb plates on for warm up set ,I found out real quick.

[@thatfitfriend]

I’ve been there 😂 it’s like how on some hacks you can load em like crazy then on others it’s brutal even hitting a few plates

[@charlesrosebushes7748]

Glutes 5:26

[@thatfitfriend]

Thiccc