What equipment do you need for the hack squat machine pendulum squat?

You need hack squat machine to do the hack squat machine pendulum squat.

What is a good hack squat machine pendulum squat?

For men, a good hack squat machine pendulum squat is about a 382.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 137.5 lb and elite lifters pass 695 lb. For women, the standards run from about 60 lb to 472.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Hack Squat Machine

Hack Squat Machine Pendulum Squat

How to do the hack squat machine pendulum squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Hack Squat Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Machine exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Feel constant tension in your quads and glutes throughout the machine's arc
2Maintain an upright torso and keep your core engaged
3Drive through your heels and squeeze at the top

Common mistakes

Don't lock your knees at the top or bottom of the movement
Avoid leaning into the machine with your upper body
Don't rely on your arms to pull yourself up

Muscles worked

The hack squat machine pendulum squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

QuadsPrimary
GlutesPrimary
HamstringsSupport
Lower BackSupport
CalvesSupport
Upper AbsMinor

Hack Squat Machine Pendulum Squat strength standards

See how your hack squat machine pendulum squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM137.5 lb
Silvere1RM242.5 lb
Golde1RM382.5 lb
Platinume1RM530 lb
Diamonde1RM617.5 lb
Champione1RM695 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the hack squat machine pendulum squat for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More quads exercises

See all quads exercises →

Last reviewed April 2026.