Pendulum Squat

Setup

1. 01Step onto the platform and set the shoulders under the pads with the back flat against the support.
2. 02Place the feet about shoulder width on the platform, slightly lower for more quad bias.
3. 03Release the safety handles and stand tall to take the load.

Execution

1. 01Bend the knees and ride the arcing carriage down under control.
2. 02Descend as deep as your mobility allows while the heels stay planted.
3. 03Drive through the whole foot to press the carriage back up.
4. 04Stop just short of locking the knees hard at the top to keep tension on the quads.

Checkpoints

• -The back and hips stay in contact with the pads throughout.
• -Heels stay down even in the deepest position.
• -Knees track over the toes as they travel forward with the arc.
• -Depth is consistent from the first rep to the last.

Common mistakes

• -Setting the feet too high and turning it into a glute-dominant press.
• -Bouncing out of the bottom instead of controlling the turnaround.
• -Letting the hips slide off the pad in the deep position.
• -Loading beyond what allows a full-depth rep.