Pendulum Hack Squat Guide: Form, Benefits, and Tips
Master the pendulum hack squat with our expert guide. Learn correct form, avoid common mistakes, and maximize quad growth with this effective leg machine.
How to Perform
- Position your back firmly against the padded backrest and place your feet shoulder-width apart on the adjustable platform.
- Disengage the safety catch and slowly lower the carriage by bending your knees and hips in a controlled arc.
- Continue the descent until your hamstrings touch your calves, ensuring your lower back remains pressed against the pad.
- Drive through your midfoot to reverse the motion, pushing the platform away while maintaining constant tension on your quadriceps.
- Keep a Slight bend in the knees at the top of the movement to avoid locking out and shifting stress to the joints.
- Engage the safety mechanism once your sets are complete and the carriage is at its highest point.
Common Mistakes
- Allowing the lower back to round or lift off the pad during the bottom of the movement.
- Bouncing at the bottom of the rep to use momentum rather than muscular force.
- Placing feet too high on the platform, which shifts the focus away from the quadriceps.
- Locking the knees aggressively at the top of the repetition.
Muscles Worked
Primary movers
- Quads
Stabilizers
- Glutes
- Adductors
- Hamstrings
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Quads · Strength