Lever Pendulum Squat (plate loaded)
This exercise builds your quads and leg strength. Stronger legs help with everyday movement and heavier squats in the gym.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself in the machine with your back firmly against the backrest and your shoulders resting under the shoulder pads; place your feet hip-width apart on the platform with your toes slightly pointed outward.
- 02
Grip the handles and brace your core before starting the movement.
- 03
Lower yourself under control into a deep squat with a controlled descent, keeping your knees in line with your toes.
- 04
Drive back up powerfully through your heels and squeeze your quadriceps at the top while maintaining your back position.
Beginner's guide
§ 03 · GuideThis exercise builds your quads and leg strength. Stronger legs help with everyday movement and heavier squats in the gym.
You should feel it mainly in your quads and glutes. It should not feel like pain in your lower back or knees.
A common mistake is letting the knees cave in or the heels lift. Keep your knees tracking over your toes and drive through your heels.
How to get started at the gym
§ 04 · SisuLiftLever Pendulum Squat (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your weight on your heels and avoid letting your knees collapse inward. Maintain core tension throughout the movement and avoid rounding your back.
A great exercise for developing quadriceps strength with direct loading in a machine-based movement.
More exercises: Quadriceps
§ 06 · Same muscles
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