Library / Quadriceps
Pendulum Squat Machine
Machine · Squat · Compound
QuadricepsGlutes Adductors
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Adductors
- Equipment
- Machine
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Keep your pelvis anchored into the lower pad throughout the entire arc.
- Control the descent into deep knee flexion and pause for half a second at the bottom.
- Drive through your mid-foot to return to the top.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Box Squat | Barbell swap | Barbell |
| Dumbbell or Kettlebell Goblet Squat | Dumbbell swap | Dumbbell |
| Kettlebell Clean & Front Rack Squat | Kettlebell swap | Kettlebell |
| Resistance Band Front-Racked Squat | Bands swap | Bands |
| Tempo Bodyweight Air Squat (3-1-1) | Bodyweight swap | Bodyweight |
| Barbell Back Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.