Set-up: This exercise may be performed with bodyweight alone or with dumbbells or kettlebells. If you use the latter, begin by placing them side-by-side in front of you. Step between them with your leading foot. If flexibility prevents lifting from the floor, start with the weights at your sides while standing.
Lift: With the weight on your working leg, and your off leg extending backwards for balance, bend at the hips, while keeping a neutral spinal curve. Descend until your chest is parallel to the floor, then return to the starting position.
Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement - if a neutral spine cannot be maintained, either reduce the weight or shorten the range of motion.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Pendulum exercise 
