Side Lunge vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,021 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Side Lunge and Pendulum Squat and pick the one that fits your Leg workout.
Side Lunge vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,021 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Side Lunge 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 Lunge and Pendulum Squat Differ
| What differs | Side Lunge | Pendulum Squat |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | 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 | 2,021 sessions | 318 sessions |
How to Do Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge 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 Lunge or Pendulum Squat?
Planfit users log Side Lunge more often — 2,021 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 Lunge and Pendulum Squat work the same muscles?
Not quite. Side Lunge loads quads, glutes, and outer thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Side Lunge and Pendulum Squat need?
Side Lunge needs bodyweight only, and Pendulum Squat needs a machine.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Pendulum Squat once your form holds up.
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