When you train on the Pendulum Seated Squat for the first time, you immediately notice this leg press is different from any other that you have been on. You feel the muscles contracting not near the knee or hips but in the center of your thigh and the muscular feeling continues throughout the movement. Once the exercise is completed you know your legs are Getting Strong and the exercise machine you just trained on is unique.

Pendulum Seated Squat

The quadricep’s rectus femoris muscle occupies the middle of the thigh and covers most of the other three quad muscles: vastus lateralis, vastus intermedius and vastus medialis.  The rectus femoris is often referred to as the “kicking muscle” as it crosses the knee and hip and is responsible for forceful knee extension. 

Understanding this, coaches have athletes who need to be or are powerful kickers in their sport to do the following movements, Pendulum Leg Extensions (for primary extensors of knee joint) then the Pendulum Seated Squat (development of the entire thigh) and the following ‘finishing movement’ (isolation of anterior hip).

Hip Isolation 

The finishing movement is done by the athlete lying supine on the floor and bringing a resisted band deeply towards his or her chest for a prescribed number of repetitions. A great way to Get Strong and get a kick out of training.