Pendulum Squat

Technique

How to perform Pendulum Squat

1. Position yourself on the pendulum squat machine, placing your shoulders securely under the shoulder pads.
2. Stand with your feet shoulder-width apart, toes slightly pointed outward, and firmly planted on the platform.
3. Grip the handles located at your sides to stabilize your body.
4. Maintain an upright posture, keeping your head forward and back straight. This is your starting position.
5. Begin the movement by bending your knees and hips, allowing the machine to smoothly guide your body downward.
6. Continue descending until your thighs are parallel to the platform or slightly below parallel, inhaling during this part of the motion.
7. Keep your knees tracking in line with your toes and avoid rounding your back.
8. Drive through your heels, extending your knees and hips to push the platform back upward to the starting position, exhaling as you rise.
9. Maintain control and do not lock your knees at the top of the movement.
10. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Pendulum Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.