Lever Pendulum Squat (plate loaded) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Controlled Pendulum Squat
How to: Lever Pendulum Squat (plate loaded)
- Adjust the footplate of the leverage machine to your height.
- Stand with your back against the padded support, placing your feet shoulder-width apart on the footplate.
- Engage your core and slowly lower your body by bending your knees.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far forward, which can strain the lower back.
- Rounding the back, which can lead to injury.
- Not going low enough to activate the target muscles effectively.
Modifications
- Use a lighter weight or perform body weight squats as an alternative.
- Adjust the machine seat to accommodate your height for better range of motion.
Tips
- Keep your foot flat on the platform to ensure proper engagement of the glutes and quads.
- Maintain a straight back throughout the movement to prevent injury.
- Start with a lighter weight to master the form before increasing the load.
Lever Pendulum Squat (plate loaded) Alternatives
Tags
thighs
glutes
squat
strength
fitness
leverage machine