Cross Lunge vs Pendulum Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Cross Lunge and Pendulum Squat for Better Comparison.
Planfit Users' Choice about Cross Lunge vs Pendulum Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 318 for Pendulum Squat.
Popularity is not the whole answer. Cross Lunge and Pendulum Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Cross Lunge and Pendulum Squat Differ
| What differs | Cross Lunge | Pendulum Squat |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,196 sessions | 318 sessions |
How to Cross Lunge
Cross Lunge muscles worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Comment
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
If you want to know a detailed guide to Cross Lunge, alternative exercises, and its benefits, check it out here. Check out the Cross Lunge Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Pendulum Squat, alternative exercises, and its benefits, check it out here. Check out the Pendulum Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Cross Lunge or Pendulum Squat?
Planfit users log Cross Lunge more often — 2,196 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.
Do Cross Lunge and Pendulum Squat work the same muscles?
Not quite. Cross Lunge loads quads, glutes, and outer thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Cross Lunge and Pendulum Squat need?
Cross Lunge needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Pendulum Squat once your form holds up.
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