Pendulum Squat (Machine)
Weight & Reps
Details
NamePendulum Squat (Machine)
EquipmentMachine
Primary MuscleQuadriceps
Auxiliary MusclesGlutes, Hamstrings
Instructions
- 1Load the appropriate amount of weight plates.
- 2Position yourself inside the machine, stepping on the platform with your upper back against the pads.
- 3Have your feet in a comfortable squatting stance with your toes pointing slightly out.
- 4Take hold of the handles at the sides of your head (or before you).
- 5Retract your shoulder blades, brace your core, and take a deep breath.
- 6Fully extend your knees to lift the weight and use the handles to unrack it.
- 7Squat slowly until your knees form a 90-degree angle, and pause briefly.
- 8Press through your heels to return to the top position while exhaling.