Pendulum Squat
Pendulum squat er en maskinbaseret øvelse, der målretter quadriceps gennem en svingende buebevægelse. Pendulmekanismen reducerer kompression af rygsøjlen, samtidig med at den tillader en dyb bevægelighed, hvilket gør den effektiv til udvikling af forlårene.
Sådan gør du
- Træd ind i pendulum squat-maskinen og placer dine skuldre under puderne.
- Stå med fødderne i skulderbredde på platformen og frigør sikkerhedsmekanismen.
- Sænk kroppen ved at bøje i knæene og skubbe hofterne tilbage, så du bevæger dig gennem hele bevægeudslaget.
- Pres gennem hælene for at presse dig tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your feet flat on the platform throughout the movement.
- Press your lower back and shoulders firmly against the pads.
- Lower down slowly until your thighs are parallel to the footplate.
- Drive evenly through your entire foot to return to the top.
Vejrtrækning: Inhale as you slowly lower into the squat, and exhale steadily as you push back up to the starting position.
Almindelige fejl
- Lifting heels off the platform reduces quad engagement and shifts stress to the toes.
- Bouncing at the bottom of the movement places unnecessary stress on the knee joints.
- Allowing knees to cave inward during the ascent compromises knee alignment and stability.
Aktiverede muskler
Primære: quadriceps. Sekundære: balder, baglår, lægmuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 75 seconds
Tab dig
3 sets × 12–15 reps, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp or pinching knee discomfort, ease off and choose a gentler movement like the standard leg press.
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What is the main difference between a pendulum squat and a regular squat?
The pendulum squat uses a machine with a swinging arc that guides your path, reducing spinal compression and making it easier to target the quads directly.
Where should I feel this exercise?
You should feel it working your quadriceps (front of your thighs) and glutes. If you feel it sharply in your knees, check your foot placement or reduce the depth.
How often can I include pendulum squats in my routine?
Once or twice a week is plenty for most beginners, allowing at least 48 hours of recovery between leg workouts.