Pendulum Squat vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Pendulum Squat more often — 308 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pendulum Squat and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Pendulum Squat vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendulum Squat more often — 308 sessions compared to 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Pendulum Squat and One Leg Barbell Hipthrust 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 One Leg Barbell Hipthrust Differ
| What differs | Pendulum Squat | One Leg Barbell Hipthrust |
|---|---|---|
| Equipment | a machine | a barbell |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 308 sessions | 41 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 One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Pendulum Squat or One Leg Barbell Hipthrust?
Planfit users log Pendulum Squat more often — 308 sessions against 41 for One Leg Barbell Hipthrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Pendulum Squat and One Leg Barbell Hipthrust need?
Pendulum Squat needs a machine, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
One Leg Barbell Hipthrust is the easier place to start. Move to Pendulum Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
