-0:00
Pendulum Squat
- 1 - Step onto the pendulum squat machine and position your shoulders under the padded shoulder rests, ensuring your back is flush against the backpad.
- 2 - Place your feet shoulder-width apart on the angled footplate, with toes pointing slightly outward.
- 3 - Grip the handles on the sides of the machine for stability and brace your core.
- 4 - Unhook the safety mechanism and lower yourself by bending at the knees and hips, allowing the machine to arc forward naturally as you descend.
- 5 - Squat down until your thighs are parallel to the ground or slightly below, keeping your chest up and knees tracking over your toes.
- 6 - Drive through your heels to press yourself back up to the starting position, extending your knees and hips simultaneously.
- 7 - Repeat for the desired number of repetitions, then re-engage the safety mechanism to rack the machine.
