Pendelum squat

The pendelum squat is a lower-body exercise performed on a specialized machine that involves a weighted, arcing motion for deep, quad-focused squats with back support, minimizing spinal load compared to traditional squats. The movement feels like a natural sway, emphasizing quads, but can shift focus to glutes and hamstrings with foot placement adjustments, making it great for muscle building and rehab, even for those with back issues.