How to do a pendulum squat

Setup:

1. Position: Step into the pendulum squat machine, placing your back and shoulders firmly against the padded supports.
2. Foot Placement: Position your feet on the platform, typically shoulder-width apart.
3. Release: Release the safety handles to allow the machine to move.

The Movement:

1. Descent: Inhale and slowly lower yourself by bending your knees. The machine will guide you through a natural squatting arc.
2. Depth: Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows.
3. Ascent: Exhale and drive through your heels to push yourself back to the starting position. Squeeze your quads and glutes at the top.

Tips:

• The pendulum squat's arc motion can reduce stress on the lower back and knees compared to other squat variations.
• Keep your entire foot in contact with the platform throughout the movement.
• Control the descent; don't just drop into the bottom of the squat.