Pendulum Squat

Quadriceps Tier A for Quadriceps Machine Compound Push

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4sets

8-12reps

120srest

~6.7kcal/min

QuadricepsA Quadriceps Gluteus Maximus

Glutes Adductors Hamstrings

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Front thighs and glutes; the deeper you go, the more the glutes stretch at the bottom.

Key cue (the coach says it during the set)“Knees follow the toes, chest up, push the floor away.”

Tempo · Down 3 s · pause 1 · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backLeaning too far forward or rounding at the bottom. Brace before descending, keep the chest up, go only as deep as your back stays neutral.
Feel it in KneesKnees caving in or heels lifting. Push the knees out over the toes, keep weight mid-foot, control the descent.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.