09/21/2026
PENDULUM SQUAT MACHINE
The pendulum squat machine strengthens the quads, glutes and hamstrings while supporting the back. It follows a fixed, curved path, allowing you to squat deeply without having to balance a barbell.
WEIGHT-PLATE POSITIONS:
• Plates loaded behind your body add resistance and make the squat harder.
• Plates loaded in front of your body act as a counterbalance and make the machine easier. This position is helpful if the empty machine feels too heavy.
• The front and back plates do not simply cancel each other pound for pound because the loading pegs are different distances from the machine’s pivot point.
• Always load the same amount on the left and right sides so the machine remains balanced.
FOOT PLACEMENT:
• Feet lower on the platform place more emphasis on the quads.
• Feet higher on the platform place more emphasis on the glutes and hamstrings.
• A wider stance places more emphasis on the glutes and inner thighs.
HOW TO USE IT:
1. Place your back firmly against the pad and position your shoulders beneath the shoulder pads.
2. Place your feet approximately shoulder-width apart with your toes slightly turned outward.
3. Release the safety handles.
4. Lower yourself slowly and under control, keeping your heels flat.
5. Keep your knees moving in the same direction as your toes—do not allow them to collapse inward.
6. Push through your whole foot to return to the starting position.
7. Re-engage the safety handles before stepping away.
Start with no plates or very light resistance until you are comfortable with the machine. If the empty machine is too heavy, add a small amount of weight to the front counterbalance pegs. Never sacrifice good form or squat deeper than you can comfortably control. Thank you Shayna for being my demo person!!!
