Pendulum Squat (Machine)

How to do it

1. Position yourself on the pendulum squat machine with your back firmly against the back pad and your shoulders under the shoulder pads.
2. Place your feet shoulder-width apart, or slightly wider, on the foot platform. The exact height of your feet on the platform can vary to emphasize different muscles (lower to emphasize quads, higher for glutes/hamstrings).
3. Release the safety mechanisms and ensure your knees are slightly bent, not locked out.
4. Begin the movement by bending your knees and hips, slowly lowering your body in a controlled manner. Keep your chest up, back straight, and core engaged throughout the movement.
5. Descend until your thighs are parallel to the foot platform, or slightly deeper if your flexibility allows, ensuring your heels remain in contact with the platform.
6. Drive through your heels and the balls of your feet, extending your hips and knees to push back up to the starting position.
7. As you return to the starting position, do not lock out your knees completely; maintain a slight bend to keep tension on the muscles and protect your joints.
8. Repeat for the desired number of repetitions.

More quadriceps exercises

Deadlift Machine

Elliptical Trainer

Hack Squat