Box Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Pendulum Squat more often — 318 sessions vs 20. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Box Squat and Pendulum Squat and pick the one that fits your Leg workout.
Box 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 20 for Box Squat.
What most people do isn't always what fits you. Box 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 Box Squat and Pendulum Squat Differ
| What differs | Box Squat | Pendulum Squat |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 20 sessions | 318 sessions |
How to Do Box Squat
Box Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Sit down naturally until your knees bend and you touch the prepared object.
- 3. Stand up by pushing strongly through the center of your feet.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return 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 Box Squat guide with alternatives and benefits, see the Box 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, Box Squat or Pendulum Squat?
Planfit users log Pendulum Squat more often — 318 sessions against 20 for Box Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Box Squat and Pendulum Squat need?
Box Squat needs a barbell, and Pendulum Squat needs a machine.
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