Pendulum Squat

A machine-based squat exercise using a pendulum-style apparatus that allows movement in a fixed plane, reducing balance demands and ideal for beginners or rehabilitation.

Instructions

1. Load the desired weight onto the pendulum squat machine.
2. Step onto the machine and position your feet shoulder-width apart on the footplate.
3. Place your back and shoulders firmly against the padded backrest.
4. Grip the handles at your sides or in front for stability.
5. Keep your chest up and core engaged as you lower your body by bending at the knees and hips.
6. Descend until your thighs are approximately parallel to the ground or as deep as comfortable.
7. Pause briefly at the bottom of the movement.
8. Drive through your heels to extend your knees and hips, returning to the starting position.

Tips

• The machine provides stable support, so focus on controlling the weight and using full range of motion.
• Keep your weight distributed evenly across your feet, pressing through your heels.
• Maintain an upright torso position by keeping your back against the pad throughout the movement.
• Avoid locking your knees at the top of the movement; maintain slight knee flexion.
• Move at a controlled pace, taking 2-3 seconds to lower the weight and 1-2 seconds to press back up.
• This machine is excellent for learning proper squat mechanics before progressing to free weight variations.