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Elsa Pucci

@elsapucci

2 years ago
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Posted On: December 26th 2024, 08:42 am

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Who said you need an expensive pendulum squat machine to absolutely OBLITERATE your quads? Because this bench-and-barbell setup would like a word 🥵 This single-leg pendulum squat is one of the variations in our current Supple Strength block, and she’s SO damn saucy. Here’s why: 1️⃣ MORE STABILITY. The bench provides support so you’re spending less effort trying not to fall over and more effort challenging your quads. 2️⃣ LOTS OF KNEE FLEXION. Depending on your setup and available ROM, you can train through substantial knee flexion and load the quads at longer muscle lengths. Very fun for hypertrophy. 3️⃣ A MORE UPRIGHT TORSO. The setup can let your knee travel forward while keeping your torso relatively upright, potentially shifting more of the demand toward your knee extensors. 4️⃣ ONE LEG AT A TIME. You can challenge each quad independently without balance becoming the main event. 5️⃣ ADJUSTABLE MECHANICS. Foot placement, bench height, and barbell positioning all influence the moment arms and where the movement feels hardest throughout the ROM. My biomechanics-loving brain eats this up. 6️⃣ LESS WEIGHT, PLENTY OF CHALLENGE. Unilateral work means you can make those quads WORK with relatively modest external loads. And before the biomechanics police clock in: this isn’t an exact replica of a commercial pendulum squat, and it doesn’t magically provide constant tension. The resistance profile depends on the setup! But for a garage gym quad exercise? An absolute MENACE. Want more creative, thoughtfully programmed strength training without having to figure it all out yourself? This is exactly the kind of variation you’ll find in Supple Strength 🌶️ SAVE this for your next leg day, check out Supple Strength, and tell me: when are you trying this absolute FILTH?? Comment QUADS & I’ll send you my full form video 🤓
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