Barbell Narrow Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Pendulum Squat more often — 318 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Narrow Squat and Pendulum Squat and pick the one that fits your Leg workout.
Barbell Narrow Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendulum Squat more often — 318 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Barbell Narrow Squat 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 Narrow Squat and Pendulum Squat Differ
| What differs | Barbell Narrow Squat | Pendulum Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and outer thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 46 sessions | 318 sessions |
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat 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 Narrow Squat or Pendulum Squat?
Planfit users log Pendulum Squat more often — 318 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Narrow Squat and Pendulum Squat work the same muscles?
Not quite. Barbell Narrow Squat loads quads, hamstrings, and outer thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Narrow Squat and Pendulum Squat need?
Barbell Narrow Squat needs a barbell, and Pendulum Squat needs a machine.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
