quads
Pendulum squat
Smooth, knee-friendly quad squat.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Set the shoulder pads and rest your back on the pad.
- Place your feet on the lower part of the platform.
- Lower along the arc under control, knees tracking forward.
- Drive through your feet back to the top.
Beginner tips
- Let the machine guide the arc, stay controlled.
- Keep your back flat on the pad.
- Knees track over your toes.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
Get FirstGym on the App Store