Front Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Front Squat and Pendulum Squat are close in use — 407 vs 318 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Front Squat and Pendulum Squat and pick the one that fits your Leg workout.
Front Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Front Squat more often — 407 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Front 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 Front Squat and Pendulum Squat Differ
| What differs | Front Squat | Pendulum Squat |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 407 sessions | 318 sessions |
How to Do Front Squat
Front 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 back.
- 3. Don't excessively arch your back 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 Front Squat guide with alternatives and benefits, see the Front 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, Front 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.
What equipment do Front Squat and Pendulum Squat need?
Front Squat needs a barbell, and Pendulum Squat needs a machine.
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