Leg Extension vs Pendulum Squat
Which one fits 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.
Compare the benefits of Leg Extension and Pendulum Squat and pick the one that fits your Leg workout.
Leg Extension vs Pendulum Squat: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Leg 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 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 Do 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 Tips
- 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.
For a full Leg Extension guide with alternatives and benefits, see the Leg 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, 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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