Pendulum Squat

Overall lower body, hip up
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Coach's Tips

It's a workout that allows you to sit deep in the squat. The deeper you sit, the more you can use both your thighs and hip joints!

How to Pendulum Squat

Starting Position

1. Stand with your feet about shoulder-width apart and toes slightly pointed out.

2. Hold a kettlebell or dumbbell in both hands and extend your arms in front of your body.

3. Engage your core and keep your back straight.

Proper Form

1. Keeping your arms extended, lower your body into a squat position.

2. As you squat, swing the kettlebell or dumbbell in an arc, from in front of your body to behind your body.

3. Push through your heels to return to the starting position.

Breathing Technique

1. As you lower your body into the squat, inhale through your nose.

2. As you return to the starting position, exhale through your mouth.


1. Make sure your back is straight throughout the exercise.

2. Keep your core engaged to maintain stability and balance.

3. Keep your knees aligned with your toes while squatting.

4. Do not swing the kettlebell or dumbbell too quickly or with too much force.

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