Lever Pendulum Squat

Lever Pendulum Squat Instructions

Positioning:

1. Adjust the Machine: Make sure the seat and lever are set to a height that allows for a comfortable range of motion. Adjust the weight plates according to your fitness level.
2. Sit on the Machine: Sit on the seat with your back against the padded support. Ensure your feet are placed on the foot platform provided.
3. Grip the Handles: Grab the handles on either side of you for stability.

Movement:

1. Starting Position: Your feet should be shoulder-width apart, positioned flat on the foot platform. Ensure your knees are aligned over your feet.
2. Engage Your Core: Tighten your core muscles to provide stability throughout the movement.
3. Lowering Phase:
- Inhale as you bend your knees and lower your body.
- Keep your back straight and your chest lifted, allowing your hips to move backward as you descend.
- Lower until your thighs are parallel to the floor or as low as you can comfortably go.
4. Ascending Phase:
- Exhale as you push through your heels to raise your body back to the starting position.
- Ensure that your knees do not extend beyond your toes during the upward motion.

Tips:

- Controlled Movements: Perform the exercise in a slow and controlled manner to prevent injury and maximize effectiveness.
- Breathing: Remember to breathe. Inhale while lowering, and exhale while pushing back up.
- Focus on Form: Prioritize maintaining proper form over lifting heavier weights.

Conclusion:

Practice this exercise regularly to strengthen your lower body, focusing on technique and gradual progression in weight.