Pendulum Squat
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PrimarySecondaryTertiary
Muscles worked
QuadsPrimary · 100%
GlutesSecondary · 50%
Equipment
Pendulum Squat
How to log the weight
Total plate weight
Log the total weight of the plates you loaded.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Programming notes
Pendulum Squat is driven by the quads, with glutes assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.