Pendulum Squat

How to do it

1. Set the foot platform so your whole foot sits flat on it, then step in and put your back and shoulders against the pads. Grip the handles and unlock the safety catch.

2. Take a breath and lower yourself by bending your knees and hips together. Keep your back flat against the pad the whole way down. Go as deep as you can while your heels stay down.

3. Drive through your whole foot to stand back up. Stop just short of locking your knees out, then start the next rep.

4. Re-engage the safety catch before you step out of the machine.