compound · Squat
Pendulum Squat
Pendulum Squat is a compound squat movement for quads, using Pendulum Squat. It also works glutes. 3 sets of 8-12, 2 min rest.
- Primary muscle
- Quads
- Equipment
- Pendulum Squat
- Difficulty
- Intermediate
- Sets and reps
- 3 × 8-12
- Rest
- 120s
- Force
- push
How to do it
- 1Set up
Feet low on the platform, back flat, unlock the handles before you descend.
- 2The cue that matters
The arc keeps tension on the quads at the bottom - no resting down there.
- 3Work it
3 sets of 8-12, resting about 2 minutes between them.
Muscles worked
Quads does most of the work. Glutes take the rest.
Quads exercisesglutes