Dumbbell Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Squat more often — 2,366 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Squat and Pendulum Squat and pick the one that fits your Leg workout.
Dumbbell Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Squat more often — 2,366 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Dumbbell 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 Dumbbell Squat and Pendulum Squat Differ
| What differs | Dumbbell Squat | Pendulum Squat |
|---|---|---|
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,366 sessions | 318 sessions |
How to Do Dumbbell Squat
Dumbbell 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. 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 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 Dumbbell Squat guide with alternatives and benefits, see the Dumbbell 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, Dumbbell Squat or Pendulum Squat?
Planfit users log Dumbbell Squat more often — 2,366 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 Dumbbell Squat and Pendulum Squat need?
Dumbbell Squat needs a dumbbell, and Pendulum Squat needs a machine.
Which is easier to start with?
Dumbbell Squat is the easier place to start. Move to Pendulum Squat once your form holds up.
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