Glute Kick Back vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Kick Back more often — 1,065 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Kick Back and Pendulum Squat and pick the one that fits your Leg workout.
Glute Kick Back vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Kick Back more often — 1,065 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Glute Kick Back 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 Kick Back and Pendulum Squat Differ
| What differs | Glute Kick Back | Pendulum Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 318 sessions |
How to Do Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back 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 Kick Back or Pendulum Squat?
Planfit users log Glute Kick Back more often — 1,065 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 Glute Kick Back and Pendulum Squat work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Glute Kick Back and Pendulum Squat need?
Glute Kick Back needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Pendulum Squat once your form holds up.
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