Napra

Pendulum Squat

StrengthIntermediate QuadricepsGlutes Pendulum squatMachine
Pendulum Squat, step 1
1. Shoulders under the pads, back on the pad, feet shoulder-width in the middle of the platform.
Pendulum Squat, step 2
2. Sink deep as the machine swings on its arc, knees free to travel forward; drive back up through your whole foot.

How to do it

  1. Stand on the platform with your back against the pad and the shoulder pads on your shoulders.
  2. Place your feet about hip-width apart in the middle of the platform and release the safety.
  3. Squat down as deep as you can control, letting your knees travel forward.
  4. Drive through the whole foot back to the top without locking your knees, then repeat.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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