What Is a Pendulum Squat, and Does Your Home Gym Need One?

Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site. Why Trust Us? 3 min read FITNESS EQUIPMENT GETS reinvented every few years, it feels like—rowers go smart, bikes connected, tech-driven cable units—but traditional strength movements usually stay the same. In recent years, pendulum squats, machines that target the legs while sparing your lower back, have been rolled out by every manufacturer. Gymleco, a Swedish equipment manufacturer, has created the version that feels at home in high-end performance facilities, hardcore gyms, and even in your home gym. What Is a Pendulum Squat? Pendulum squats are somewhere between a squat and leg press. If you have performed before, this is a very similar movement with much more stability. It's called a pendulum squat because of the arching motion between the pivoting arm and your body moving through the squat. It's a humbling movement. I find that most people, including my clients, want to put their normal squat or leg press weights on the machine. That isn't recommended. Because of the pivoting arm and its setup, you only need a fraction of your normal weight for high-tension and high-intensity training. SHOP THE GYMLECO PENDULUM SQUAT To initiate, you would stand in the machine with your shoulders fixed under the shoulder pads and back firmly against the pad. Next, walk onto the platform and position your feet the same way you would for your squat. Coaching tip: I recommend that clients have their toes just shy of the bolt imprint on the foot platform (though this can vary with height and leg length). Once your feet are set, do a calf raise to elevate the weight high enough to disengage the safety arm. Now you can begin the movement. Brace your core and descend into the squat as deep as comfortable. From the bottom position, drive your feet (midfoot to heel) through the foot platform until your body has returned to the starting position. That is 1 rep. David Otey, C.S.C.S. The writer using the Gymleco Pendulum Squat. Squats are great for developing your legs (quads, hamstrings, glutes). Pendulum squats have a smooth arced descent, easing you into more depth. Increased knee bend means increased challenge for the quads—and you will certainly notice it. Lower back issues causing you to pause? Don't hesitate; your back sits firmly on the pad through the movement. This machine feels like a blend between a squat and a leg press. For someone looking to have strong and muscular legs with less stress, this machine is one of my favorites. SHOP THE GYMLECO PENDULUM SQUAT Using the Gymleco Pendulum Squat If you are unfamiliar with the movement, the first time are always a feeling-out period. Gymleco, however, has developed a straightforward piece so you can step in and go. Plenty of space is available upon entering the unit. The foot platform is cleanly constructed, where you can slide your shoulders under the pads and start right away. No adjusting pins, angle options, or anything else to confuse the movement. Simply a safety arm in front to pull once you are ready to start lifting. Gymleco is known for top-tier design and craftsmanship. If you are serious about your workouts, this is a really nice addition to your gym. Gymleco equipment can be found in the top gyms and performance training centers around the world. This is a rare piece that can also fit into your home setup (if you have the space). No matter what your application is, whether it is for a fitness facility or your garage, this piece comes fully built. The majority of Gymleco's machines are assembled on pallets before they are shipped out to you, and that is usually factored into the purchase price. The cost of the delivery depends on your location. David Otey, C.S.C.S. The Gymleco Pendulum Squat set-up in the writer's home. Final Thoughts If you are a serious lifter, this piece is a game changer. Commercial gyms, rehab facilities, and performance centers alike carry this piece due to its versatility. The (approximate) $3,800 price tag says you have to be serious about your home gym setup to add this. For someone looking to build up their legs, save their back, and keep it all in a small footprint, this is the best piece on the market. All of my training clients had no idea what this piece was when they first saw it, and now, months later, it's the most requested exercise to do when they come in. Other Home Gym Equipment That Can Help You With Squats David Otey, C.S.C.S. David Otey, CSCS is a fitness writer, NYC-based strength coach, and Men's Health Advisory Board member who specializes in strength and hypertrophy protocols as well as athletic performance. For more on Otey check out www.oteyfitness.com. Reviewed by Charles Thorp, NASM Fitness and Reviews Editor Charles Thorp is the Fitness and Reviews Editor at Men's Health, where he shares the best product recommendations in gym equipment, recovery tools, supplements, and more. Following an early life in athletics, Charles became a NASM-certified trainer and began writing programs alongside the most respected coaches in the world. Since entering the world of fitness content, Charles has had the opportunity to learn from and train alongside high performance individuals from the NFL, UFC, NBA, Formula 1, CrossFit, US Olympics, and Navy SEALs. When he's not writing about training programs or gear, he can be seen at the gym or in the wild, putting them to the test.