Barbell Wide Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Barbell Wide Squat is the easier place to start — difficulty 4 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Wide Squat and Pendulum Squat and pick the one that fits your Leg workout.
Barbell Wide Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Wide Squat more often — 388 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Barbell Wide 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 Wide Squat and Pendulum Squat Differ
| What differs | Barbell Wide Squat | Pendulum Squat |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 388 sessions | 318 sessions |
How to Do Barbell Wide Squat
Barbell Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Wide Squat guide with alternatives and benefits, see the Barbell Wide 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 Wide Squat or Pendulum Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Barbell Wide Squat and Pendulum Squat work the same muscles?
Not quite. Barbell Wide Squat loads glutes, hamstrings, and inner thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Wide Squat and Pendulum Squat need?
Barbell Wide Squat needs a barbell, and Pendulum Squat needs a machine.
Which is easier to start with?
Barbell Wide Squat is the easier place to start. Move to Pendulum Squat once your form holds up.
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