Pendulum Squat

GymDaze demonstration

Watch Pendulum Squat

Technique

How to perform Pendulum Squat

1. Set the machine for your height and chosen resistance, then place your back against the pad and shoulders beneath the shoulder pads.
2. Plant both feet on the platform about shoulder-width apart with a comfortable slight toe-out angle.
3. Hold the handles and release the machine's starting catch as designed.
4. Bend the knees and hips to lower your body with the moving lever while keeping your back supported and feet planted.
5. Use a controlled depth that preserves that support and lets the knees follow the toes.
6. Push through the whole foot to extend the knees and hips and raise the carriage without bouncing.
7. Finish the repetitions under control and re-engage the catch before stepping out.

Programming relevance

Muscles involved

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