The Pendulum Squat / V-Squat is a beginner-friendly machine strength exercise that targets the quadriceps, with the glutes, hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Abs
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Pendulum Squat / V-Squat
Load the machine and set the foot plate to suit your height and ankle range.
Position your back and shoulders against the pads with your hips settled.
Place your feet hip to shoulder width on the plate, toes turned out slightly.
Release the safeties and brace your trunk.
Descend along the arc until your thighs pass parallel.
Drive through the feet to return, stopping just short of knee lockout.
02 The payoff
Why it earns its spot
The arc keeps tension high in the stretched position where quad growth is driven.
Back support removes spinal loading from a deep squat pattern.
The guided path lets you train close to failure without a spotter.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Pendulum Squat / V-Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
