Knees cave inward on the drive
Adductors and TFL override glute med in the deep arc position.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Pendulum Squat
Coaching cues
- Shoulders on pads; machine arcs naturally — don't fight it
- Sit into the machine; full depth — hips drop between the knees
- Drive through whole foot; let the arc guide the movement
- Control the ascent — don't lockout the knees fully
Common faults 2
Hips rise before the chest
Turns into a good morning; quad loading is lost.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗