Hip Thrust Machine vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Thrust Machine more often — 4,097 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Thrust Machine and Pendulum Squat and pick the one that fits your Leg workout.
Hip Thrust Machine vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,097 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Hip Thrust Machine 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 Thrust Machine and Pendulum Squat Differ
| What differs | Hip Thrust Machine | Pendulum Squat |
|---|---|---|
| Machine type | pin-loaded | plate-loaded |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,097 sessions | 318 sessions |
How to Do Hip Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine 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 Thrust Machine or Pendulum Squat?
Planfit users log Hip Thrust Machine more often — 4,097 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.
What equipment do Hip Thrust Machine and Pendulum Squat need?
Hip Thrust Machine needs a machine, and Pendulum Squat needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Pendulum Squat once your form holds up.
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