Pendulum Squat vs Hip Extension Machine
Which one fits your Leg workout plan?
Contents
Hip Extension Machine is the easier place to start — difficulty 1 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Pendulum Squat and Hip Extension Machine and pick the one that fits your Leg workout.
Pendulum Squat vs Hip Extension Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension Machine more often — 524 sessions compared to 308 for Pendulum Squat.
What most people do isn't always what fits you. Pendulum Squat and Hip Extension Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pendulum Squat and Hip Extension Machine Differ
| What differs | Pendulum Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Machine type | plate-loaded | pin-loaded |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 308 sessions | 524 sessions |
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.
How to Do Hip Extension Machine
Hip Extension Machine Muscles Worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please 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 Machine guide with alternatives and benefits, see the Hip Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Pendulum Squat or Hip Extension Machine?
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 Pendulum Squat and Hip Extension Machine work the same muscles?
Not quite. Pendulum Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Pendulum Squat and Hip Extension Machine need?
Pendulum Squat needs a machine, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Pendulum Squat once your form holds up.
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