Stand on the pendulum squat machine and lower by bending at the hips and knees, then drive back up to extend the knees and hips, focusing on the quadriceps.
How to do the Pendulum Squat (Machine)#
- Select a safe load and step onto the platform with feet about shoulder-width apart.
- Brace your core and keep a neutral spine throughout the movement.
- Bend at the hips and knees to descend in a slow, controlled manner.
- Lower until your thighs are roughly parallel to the platform or at a comfortable depth.
- Push through your feet to extend knees and hips and return to standing, controlling the movement on the way up and down.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Adductors, Hamstrings, Calves
Common mistakes#
- Letting the knees collapse inward.
- Allowing the heels to lift off the platform.
- Rounding the lower back or leaning excessively forward.
- Using momentum instead of a controlled tempo.
- Forcing full knee lockout at the top.
