- Position yourself in the pendulum squat machine with your back against the pad and shoulders under the shoulder pads.
- Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position.
- Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.
- Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
- Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
- Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.
- Lay on the pad and place your feet on the foot plate.
- Lift the plate up and disengage the holding hook.
- Lower the weight. Stop before your lower back rounds off the pad.
- Press the weight back to the starting position.
- This particular leg press has two separate foot plates. There are holding pins on both sides. Engage the pin on one side.
- Lower the weight but stop before your lower back begins to round.
- Press back to the starting position.
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