Pendulum Leg Plus
Expert Advice
Focus on maintaining balance and using your core to control the leg movements.
How-to-do Steps
- Stand with feet together and arms at your sides.
- Lift one leg out to the side, keeping it straight, then swing it across the front of your body to the opposite side.
- Return the leg to the starting position and repeat for the desired number of repetitions.
- Switch legs and perform the same number of repetitions.
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Muscles Worked
Pendulum Leg Plus primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Abs, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Chest14%
Abs15%
Shoulders15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Pendulum Leg Plus work?
Pendulum Leg Plus primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Abs, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Pendulum Leg Plus?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Pendulum Leg Plus suitable for beginners?
Pendulum Leg Plus is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
