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machine squat Activity intensity • Moderate
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Pendulum Squat Machine
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: adductors
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Keep your pelvis anchored into the lower pad throughout the entire arc.
- Control the descent into deep knee flexion and pause for half a second at the bottom.
- Drive through your mid-foot to return to the top.