Side Kick Back vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Side Kick Back more often — 822 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Side Kick Back and Pendulum Squat and pick the one that fits your Leg workout.
Side Kick Back vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Kick Back more often — 822 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Side Kick Back 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 Side Kick Back and Pendulum Squat Differ
| What differs | Side Kick Back | Pendulum Squat |
|---|---|---|
| Muscles worked | outer thighs | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 822 sessions | 318 sessions |
How to Do Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back 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, Side Kick Back or Pendulum Squat?
Planfit users log Side Kick Back more often — 822 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 Side Kick Back and Pendulum Squat work the same muscles?
Not quite. Side Kick Back loads outer thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Side Kick Back and Pendulum Squat need?
Side Kick Back needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Pendulum Squat once your form holds up.
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