Leg Extension vs Pendulum Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Leg Extension and Pendulum Squat for Better Comparison.
Planfit Users' Choice about Leg Extension vs Pendulum Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 318 for Pendulum Squat.
Popularity is not the whole answer. Leg Extension and Pendulum Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Leg Extension and Pendulum Squat Differ
| What differs | Leg Extension | Pendulum Squat |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and glutes |
| Machine type | pin-loaded | plate-loaded |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 318 sessions |
How to Leg Extension
Leg Extension muscles worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Comment
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
If you want to know a detailed guide to Leg Extension, alternative exercises, and its benefits, check it out here. Check out the Leg Extension Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Pendulum Squat, alternative exercises, and its benefits, check it out here. Check out the Pendulum Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Leg Extension or Pendulum Squat?
Planfit users log Leg Extension more often — 49,848 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 Leg Extension and Pendulum Squat work the same muscles?
Not quite. Leg Extension loads quads, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Leg Extension and Pendulum Squat need?
Leg Extension needs a machine, and Pendulum Squat needs a machine.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Pendulum Squat once your form holds up.
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