Barbell Hip Thrust vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Hip Thrust more often — 1,544 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hip Thrust and Pendulum Squat and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Hip Thrust more often — 1,544 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Barbell Hip Thrust and Pendulum Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and Pendulum Squat Differ
| What differs | Barbell Hip Thrust | Pendulum Squat |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 318 sessions |
How to Do Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
How to Do Pendulum Squat
Pendulum Squat Muscles Worked: Leg
Form
- 1. Slowly lower yourself down into a deep squat by bending your knees and hips together.
- 2. When your thighs are parallel to the floor or lower, please pause for a moment.
- 3. Push the floor with the entire foot to straighten your legs and slowly rise back to the starting position.
Coach's Tips
- 1. Please be careful not to let your knees come too far inward or your toes extend too much.
- 2. Engage your core to prevent your back from excessively bending or twisting, and start with a weight that allows you to maintain proper form rather than a very heavy one.
For a full Pendulum Squat guide with alternatives and benefits, see the Pendulum Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Pendulum Squat?
Planfit users log Barbell Hip Thrust more often — 1,544 sessions against 318 for Pendulum Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Barbell Hip Thrust and Pendulum Squat need?
Barbell Hip Thrust needs a barbell, and Pendulum Squat needs a machine.
Which is easier to start with?
Barbell Hip Thrust is the easier place to start. Move to Pendulum Squat once your form holds up.
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