Pendulum Squat
Also known as: Pendulum Squat Machine, Pendulum Squats, Pendulum Machine Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Step onto the machine, place the shoulders under the pads and the feet on the platform, shoulder-width apart.
- Unlock the machine and stand tall with the back flat against the pad.
- Sit down into a squat as the arm swings in an arc, going deep while keeping the heels down.
- Push through the feet to stand without locking the knees.
- Lock the machine back when done.
Cues
- Keep the back on the pad and the chest up.
- Push the knees out in line with the toes.
- Control the descent in the deep range.
Common mistakes
- The heels lifting off the platform.
- Bouncing at the bottom.
- The knees caving in.
- Going deeper than you can control.