Glute Ham Raise vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Glute Ham Raise and Pendulum Squat are close in use — 318 vs 179 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Glute Ham Raise and Pendulum Squat and pick the one that fits your Leg workout.
Glute Ham Raise 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 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise 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 Glute Ham Raise and Pendulum Squat Differ
| What differs | Glute Ham Raise | Pendulum Squat |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | quads, hamstrings, and glutes |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 179 sessions | 318 sessions |
How to Do Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise 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, Glute Ham Raise 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 Glute Ham Raise and Pendulum Squat work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Glute Ham Raise and Pendulum Squat need?
Glute Ham Raise needs a machine, and Pendulum Squat needs a machine.
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