• Position your feet shoulder-width apart or slightly wider on the platform.
• Ensure your feet are centered, allowing your knees to track in line with your toes during the movement.
• To target different muscle groups, experiment with foot positioning—closer for emphasis on quads, wider for emphasis on glutes and hamstrings.
Back Position and Posture:
• Stand in an upright position with your back against the backrest or pad.
• Maintain a neutral spine throughout the exercise, avoiding excessive leaning forward or backward.
• Hold onto any handles or support bars for stability, keeping your torso upright.
Initiating the Squat:
• Inhale and lower your body by bending your knees, allowing them to move outward.
• Keep your chest up, and focus on sitting back into the movement to engage your glutes and hamstrings.
• Aim for a full range of motion, lowering your body until your thighs are parallel to the ground or as deep as your flexibility allows.
Controlled Ascent and Descent:
• Exhale and push through your heels to extend your knees and return to the starting position.
• Maintain control during both the ascent and descent phases, avoiding bouncing at the bottom of the squat.
• Emphasize muscle engagement throughout the entire range of motion.
Resistance and Repetitions:
• Select a resistance level that allows you to perform 10-12 repetitions with proper form.
• Gradually increase the resistance as your strength improves, ensuring a challenging workout.
• Pay attention to muscle fatigue and ensure that your targeted muscle groups are sufficiently challenged.
• Pendulum Squat machines provide a unique movement pattern that combines elements of a traditional squat with a more controlled range of motion.
• This exercise primarily targets the quadriceps, hamstrings, and glutes.
• Incorporate Pendulum Squats into your lower body routine for variety and to challenge your muscles in different ways.