Smith Machine Wide Squat vs Pendulum Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Wide Squat more often — 636 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Wide Squat and Pendulum Squat and pick the one that fits your Leg workout.
Smith Machine Wide Squat vs Pendulum Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Wide Squat more often — 636 sessions compared to 318 for Pendulum Squat.
What most people do isn't always what fits you. Smith Machine Wide 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 Wide Squat and Pendulum Squat Differ
| What differs | Smith Machine Wide Squat | Pendulum Squat |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Machine type | Smith-machine | plate-loaded |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 636 sessions | 318 sessions |
How to Do Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning 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 waist.
- 3. Don't excessively bend your waist 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 Wide Squat guide with alternatives and benefits, see the Smith Machine Wide 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 Wide Squat or Pendulum Squat?
Planfit users log Smith Machine Wide Squat more often — 636 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 Smith Machine Wide Squat and Pendulum Squat work the same muscles?
Not quite. Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Smith Machine Wide Squat and Pendulum Squat need?
Smith Machine Wide Squat needs a machine, and Pendulum Squat needs a machine.
Which is easier to start with?
Smith Machine Wide Squat is the easier place to start. Move to Pendulum Squat once your form holds up.
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