Hip Abduction vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction more often — 873 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Abduction and Pendulum Squat and pick the one that fits your Leg workout.
Hip Abduction vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Hip Abduction 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 Hip Abduction and Pendulum Squat Differ
| What differs | Hip Abduction | Pendulum Squat |
|---|---|---|
| Muscles worked | glutes and outer thighs | 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 | 873 sessions | 318 sessions |
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction 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, Hip Abduction or Pendulum Squat?
Planfit users log Hip Abduction more often — 873 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 Hip Abduction and Pendulum Squat work the same muscles?
Not quite. Hip Abduction loads glutes and outer thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Hip Abduction and Pendulum Squat need?
Hip Abduction needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Pendulum Squat once your form holds up.
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