Smith Machine Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Squat more often — 15,450 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Squat and Pendulum Squat and pick the one that fits your Leg workout.
Smith Machine Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Squat more often — 15,450 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Smith Machine Squat 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 Squat and Pendulum Squat Differ
| What differs | Smith Machine Squat | Pendulum Squat |
|---|---|---|
| Machine type | Smith-machine | plate-loaded |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 15,450 sessions | 318 sessions |
How to Do Smith Machine Squat
Smith Machine Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Squat guide with alternatives and benefits, see the Smith Machine Squat 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 Squat or Pendulum Squat?
Planfit users log Smith Machine Squat more often — 15,450 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 Squat and Pendulum Squat need?
Smith Machine Squat needs a machine, and Pendulum Squat needs a machine.
Which is easier to start with?
Smith Machine Squat is the easier place to start. Move to Pendulum Squat once your form holds up.
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