Pendulum squat
- Position your back firmly against the pad and place your feet on the platform about shoulder-width apart.
- Release the safety catch and slowly lower your hips as deep as your mobility allows while bending your knees.
- Drive through your heels to return to the top, ensuring your back remains pressed against the pad throughout.
Tips
- Keep your back pressed firmly against the pad throughout the entire movement, from the top of the rep to the bottom and back up.
- At the bottom of the squat, pause briefly before driving back up so that you reverse the movement with deliberate control rather than bouncing out of the hole.
- Position your feet so that your knees track in line with your toes as you descend and ascend.
Common mistakes
- Allowing the hips to shift or the lower back to peel away from the pad as you descend, rather than keeping the back in continuous contact with the pad.
- Letting the knees cave inward during the drive back up instead of keeping them aligned with the toes.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
