Seana San Antonio

3 Tips to Get the Most Out of the Pendulum Squat

The pendulum squat is one of my favorite machines for building strong legs. It keeps your spine supported while placing constant tension on your quads throughout the entire movement.

1. Foot Placement Matters
Where you place your feet changes which muscles work the hardest. A lower foot position places more emphasis on your quads, while a higher position shifts more of the work to your glutes and hamstrings. If you deal with knee pain, try placing your feet a little higher on the platform.

2. Keep Your Back Supported
Stand securely with your back flat against the pad before unhooking the safety. Lower yourself into a deep squat with control. If you feel your lower back taking over, you may be squatting deeper than your mobility allows. Stay within a range where you can keep good form.

3. Own Every Rep
Don’t bounce out of the bottom or let your heels lift. Both are signs that you’ve lost control of the movement. Lower yourself with a slow 2-3 second count, then drive back up with the same control.

As you squat, keep your weight centered over your midfoot. Stay connected through three points of contact: the base of your big toe, the base of your little toe, and your heel. Maintaining these three points from top to bottom creates a stronger, more stable squat pattern.