Smith Machine Lunge vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Lunge more often — 4,124 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Lunge and Pendulum Squat and pick the one that fits your Leg workout.
Smith Machine Lunge vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Lunge more often — 4,124 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Smith Machine 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 Smith Machine Lunge and Pendulum Squat Differ
| What differs | Smith Machine Lunge | Pendulum Squat |
|---|---|---|
| Machine type | Smith-machine | plate-loaded |
| One side at a time | Yes | No |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 318 sessions |
How to Do Smith Machine Lunge
Smith Machine Lunge Muscles Worked: Leg
Form
- 1. Please lower down until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Complete the repetitions on one leg and then proceed to the other side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Smith Machine Lunge guide with alternatives and benefits, see the Smith Machine 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, Smith Machine Lunge or Pendulum Squat?
Planfit users log Smith Machine Lunge more often — 4,124 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.
What equipment do Smith Machine Lunge and Pendulum Squat need?
Smith Machine Lunge needs a machine, and Pendulum Squat needs a machine.
Which is easier to start with?
Smith Machine Lunge is the easier place to start. Move to Pendulum Squat once your form holds up.
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