Pendulum Leg
Pendulum Leg: Improve balance and coordination! This exercise combines a mini-squat, leg swing, and jump for a full-body challenge.
The Pendulum Leg mainly works the glutes & hips, hip abductors (outer thighs) and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Pendulum Leg Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Obliques; Deep Core (transverse abdominis)
Pendulum Leg Variations and Alternatives
How to do the Pendulum Leg
Positioning:
Stand with your feet shoulder-width apart and your knees slightly bent.
Engage your core and keep your back straight.
Stand on your right leg, lifting your left leg slightly off the ground, keeping it straight in front of you.
Movement:
Swing your left leg backward in a pendulum motion while simultaneously bending your right knee to lower your body slightly into a mini squat.
As you swing your left leg back forward, return to the standing position and push off the ground to jump slightly.
Land softly, returning to the initial position, and repeat the movement.
Aim for fluid and controlled movements, focusing on balance and proper form.
Complete 10-15 repetitions, then switch to standing on your left leg and perform the same motion with your right leg.
Tips:
Maintain balance by keeping your core engaged throughout the exercise.
Focus on landing softly to reduce impact on your joints.
Start slow to master the movement before adding plyometric intensity.
Pendulum Leg FAQs
What muscles does the Pendulum Leg work?
The Pendulum Leg mainly works the glutes & hips, hip abductors (outer thighs) and quads, with help from the core. The main muscles are the gluteus maximus, gluteus medius and quadriceps femoris.
What equipment do you need for the Pendulum Leg?
None. The Pendulum Leg is a bodyweight exercise, so you can do it anywhere.
What workout day should the Pendulum Leg go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pendulum Leg variations and alternatives?
Similar exercises include the Bodyweight Shift, Hopping Pendulum, Side Arm Pendulum Leg Raise and Single-Leg Sprinter.
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