Hip Extension vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Hip Extension is the easier place to start — difficulty 1 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Hip Extension and Pendulum Squat and pick the one that fits your Leg workout.
Hip Extension vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 530 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Hip Extension 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 Extension and Pendulum Squat Differ
| What differs | Hip Extension | 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 | 530 sessions | 318 sessions |
How to Do Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension 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 Extension 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 Hip Extension and Pendulum Squat work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Hip Extension and Pendulum Squat need?
Hip Extension needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Pendulum Squat once your form holds up.
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