Duration required
Focus Area required
 s rest

Pendulum Squat

Key Points:

  • Position yourself against the back padding and space feet shoulder width.

  • Unlock the safety and bend to approximately a 45 degree bend.

  • Push from the heels to return to the start and repeat, then engage safety.

Common Mistakes:

  • Knees caving inward past big toes.

  • Lower back losing contact with the padding.

  • Aggressively locking out knees.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Abs, Hamstrings
Muscle diagram with the following muscles highlighted Quads, Glutes, Abs, Hamstrings

Similar Exercises

Position yourself with your feet in the middle of the plate at shoulder width apart and your back against the padding with the top of your shoulders in contact with the shoulder pads. Press up past the safety locks then disengage the safeties with your hands.

Slowly lower yourself down by bending your knees until they are bent at approximately 90 degrees, then push back up in a controlled manner. Your back and hips should remain firmly against the padding by engaging your core to keep stability. Your knees should bend in line with the angle of your feet. Once you have completed the desired amount of repetitions, at the top of the final repetition engage the safeties, then slowly lower yourself down until the safeties catch the weight.

Avoid having your knees cave inwards beyond your big toes.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
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