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Pendulum Squat / V-Squat 8s · no sound

Pendulum Squat / V-Squat

A machine squat on a counterbalanced arc, keeping the torso supported while the quads work through deep range.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Load the machine and set the foot plate to suit your height and ankle range.
  2. Position your back and shoulders against the pads with your hips settled.
  3. Place your feet hip to shoulder width on the plate, toes turned out slightly.
  4. Release the safeties and brace your trunk.
  5. Descend along the arc until your thighs pass parallel.
  6. Drive through the feet to return, stopping just short of knee lockout.

Common mistakes

  • Letting the head and hips fall out of line, which twists the load off the arc.
  • Riding the machine down quickly, which wastes the loaded stretch at the bottom.
  • Letting the heels lift off the plate, which shifts the load onto the knees.
  • Skipping the warm-up before loading a deep, stretched squat position.

Muscles worked

Primary
Quads
Secondary
AbsGlutesHamstrings

Same movement, other equipment

Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Pause Squat Beginner Pause Squat Quads Bodyweight Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell

Similar exercises

Belt Squat Beginner Belt Squat Quads Machine Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Single-Leg Press Beginner Single-Leg Press Quads Machine

Good to know

What muscles does the Pendulum Squat / V-Squat work?
Mainly the quads. It also works the abs, glutes and hamstrings.
What equipment do you need for the Pendulum Squat / V-Squat?
It uses a machine. Without it, the Kettlebell Goblet Squat and the Pause Squat train the same muscles the same way.
Is the Pendulum Squat / V-Squat good for beginners?
GymVim rates it beginner.

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