# Pendulum Squat

URL: https://heatsy.app/ex/pendulum-squat

Also known as: Pendulum Squat Machine, Pendulum Squats, Pendulum Machine Squat

Body region: Legs, Glutes

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus, Adductor Magnus, Soleus
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Step onto the machine, place the shoulders under the pads and the feet on the platform, shoulder-width apart.
2. Unlock the machine and stand tall with the back flat against the pad.
3. Sit down into a squat as the arm swings in an arc, going deep while keeping the heels down.
4. Push through the feet to stand without locking the knees.
5. 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.

## Alternatives

- [Hack Squat](https://heatsy.app/ex/hack-squat)
- [Lever Squat Machine](https://heatsy.app/ex/machine-squat)
- [Leg Press](https://heatsy.app/ex/leg-press)