Today I’m going to show you how to build a pendulum squat with zero footprint. If you’ve ever been lucky enough to train in a gym that has a pendulum squat machine, you know why people love them. They’re incredible at targeting your quads while putting almost no stress on your lower back. The problem is they’re massive, they’re expensive, and they take up a ton of space, which makes them unrealistic for most home gyms.
I’ve put together a version that I think is as close as you can get without owning the real thing. I’ll walk you through exactly how I built it. This isn’t equipment being used exactly as intended, so consider this more of a demonstration than a recommendation. Do it at your own risk.
Why the Marrs Bar Works Best
For this setup I’m using a Marrs Bar. I’ve done it in the past with a safety squat bar, and it works, but the Marrs Bar is far better. The lower placement on your back and the angled handles make it a perfect fit for this movement. With a safety squat bar, the higher placement on your back creates more stress on your upper back as you try to hold it in position. It’s still doable, but it doesn’t feel nearly as natural.
I haven’t tried this with a straight bar and honestly don’t know if it’s even possible. If it is, I wouldn’t recommend it. The Marrs Bar is just about perfect for this.
Anchoring the Setup
The key to making this work is anchoring the bar to the rack. I use climbing straps that are heavily weight-rated and easy to pick up on Amazon. These are looped through the rack and attached to the bar, keeping it tethered in place as you squat.
The access point where the straps pull matters a lot, and it depends on your height and your rack’s dimensions. On my rack, I anchor at hole number 23 on both sides, which gets me all the way back into position. If you have a shorter or narrower rack, you’ll need to play around with the hole spacing and lower the anchor point. The shorter the strap, the lower the anchor point needs to be.
This part requires some experimentation. You’ll need to adjust the setup until it feels natural, but once you dial it in, the movement feels incredible.
I also use a Prime Fitness slant squat wedge on the floor. This is a crucial piece as it is heavy and unlikely to move when pushing into it at an angle, which is necessary to perfect the angle of the movement
How It Feels
This setup won’t be identical to a commercial pendulum squat machine, but it gets surprisingly close. There’s a little more give because of the straps, but once you figure out the right height and angle, the feel on your quads is excellent. It’s smooth, comfortable, and really lets you hammer your quads without overloading your lower back.
The Marrs Bar shines here because it keeps you in that slightly leaned-back position that mimics the pendulum squat. A safety squat bar can get you part of the way, but the Marrs Bar nails it.
Safety Note
Since this isn’t equipment being used for its exact intended purpose, take care when setting it up. Use high-quality straps, double-check your anchor points, and make sure the bar is stable before loading up heavy. This is a DIY solution, so safety should always come first.
Final Thoughts
If you want the benefits of a pendulum squat without the cost, size, and footprint of a dedicated machine, this setup is worth trying. Using a Marrs Bar anchored with climbing straps in your rack, you can create a movement that feels close to the real thing while taking up no additional space.
If you already have a safety squat bar, start there to get a feel for the setup. If you like it, consider investing in the Marrs Bar—it’s a big upgrade and makes the movement feel much more natural.
That’s the zero-footprint pendulum squat. It builds right into your rack, takes no extra room, and delivers an incredible quad-focused squat variation at home.
Bottom line: You don’t need a giant machine to get the pendulum squat experience. With the right specialty bar and a couple of straps, you can recreate it in your own rack.