One Leg Knee Up vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Pendulum Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Leg Knee Up more often — 1,103 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. One Leg Knee Up 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 One Leg Knee Up and Pendulum Squat Differ
| What differs | One Leg Knee Up | Pendulum Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 318 sessions |
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up 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, One Leg Knee Up or Pendulum Squat?
Planfit users log One Leg Knee Up more often — 1,103 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 One Leg Knee Up and Pendulum Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Pendulum Squat need?
One Leg Knee Up needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Pendulum Squat once your form holds up.
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