How Do You Use the LA Fitness Pendulum Squat?
Set the shoulder pads to your height, load the plates, grip the handles, brace your core, and drive through your heels to squat. The pendulum arc keeps your...
Quick Answer
To use the LA Fitness pendulum squat: set the shoulder pads to your height, load Olympic plates on the pegs, grip the handles, brace your core, and drive down and up through your heels. The pendulum arc keeps your torso upright, reducing lower-back stress compared to a barbell squat.
Start with just the sled weight (typically 25 to 50 lbs) for your first set to learn the movement path.
Setup Step by Step
Step 1: Adjust the shoulder pads so they sit on the top of your traps with your feet flat on the platform and hips fully extended. Step 2: Load Olympic plates on the two loading pegs at the base. Step 3: Grip the handles at chest height. Step 4: Step onto the foot platform, feet shoulder-width, toes slightly turned out. Step 5: Unrack by pushing up with the legs while flipping the safety catches out.
The whole setup takes 30 seconds once you know the machine.
Executing the Rep
- Brace your core (imagine bracing against a punch).
- Descend by pushing your hips back and bending your knees.
- Keep your torso upright; the machine's arc does the work of an upright squat.
- Lower until your thighs are parallel to the platform or slightly below.
- Drive up through the mid-foot and heel to lockout.
- Do not lock the knees fully at the top.
Why the Pendulum Squat Works
The pendulum arc keeps your center of mass directly over your feet throughout the movement. A barbell back squat forces you to lean forward to counterbalance the bar; the pendulum removes that forward lean.
Result: heavier loading on the quads with far less spinal compression. Lifters recovering from back injuries or with poor mobility often prefer the pendulum for high-frequency quad work.
Foot Position Variations
Feet high on the platform (heels near the top edge) hits glutes and hamstrings more. Feet low on the platform (toes near the bottom) hits quads more. Feet wide with toes out targets adductors. Feet narrow targets outer quad.
Rotate positions across your sets to hit different portions of your lower body from one machine.
Loading and Progression
Start with the sled weight alone (25 to 50 lbs at most machines). Add 25 lbs per side once you can complete 3 sets of 10 with good form. Serious lifters progress to 4 to 6 plates per side.
Do not chase weight at the expense of range of motion. A pendulum squat done to parallel with 3 plates per side beats a quarter-squat with 6 plates.
Which LA Fitness Clubs Have It
The pendulum squat is a newer addition and lives primarily at flagship Signature and select renovated clubs. Standard suburban clubs often do not have one.
If your club has a Nautilus, Prime Fitness or Panatta pendulum squat, you have the machine. Ask a trainer if you are unsure which piece of equipment is the pendulum.
Pro Tips Before You Commit
- Tour on a weekday evening between 5pm and 7pm. That is the busiest window. If the equipment is still accessible then, it will be fine any other time.
- Ask for the promotional rate, do not accept the rack rate. LA Fitness runs quiet in-club promos almost every month; sales counselors have discretion to waive the initiation fee if you ask.
- Get every quote in writing. Verbal promises about future price locks are worth nothing once the sales rep leaves the club.
- Read the exact clause on annual fees. Most members are surprised in month 8 by a $59 annual fee they were never verbally told about.
Frequently Asked Questions
Is the pendulum squat easier than a barbell squat? It is easier on your lower back but the quads still work hard.
What is a good starting weight? Start with sled weight alone, then add one 25 lb plate per side once form is solid.
Can I do single-leg pendulum squats? Yes, at heavy loads with a spotter. Not recommended for beginners.
How many sets and reps? 3 to 5 sets of 8 to 15 reps is standard hypertrophy range.
Bottom Line
The pendulum squat is one of the best pieces of new gym equipment for building quads with less back stress than barbell squats. Set up properly, start light and progress gradually.