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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Pendulum Squat

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Machines

Pendulum squat setup →
How to do itPicture · 3 steps
Back padPlatform
  1. 1Shoulders under the pads, back flat
  2. 2Sink as deep as the machine allows
  3. 3Stand up without locking out hard

Most common mistake

Bouncing out of the bottom.

Watch a demo
S
For quads
#2 of 33
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Research
95
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 95
Target tension · 35%5/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

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Takes

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