For quad growth
For quad growth, pendulum squat rates well ahead on our research criteria: more of the work on the quads, easier to progress.
Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Front-Foot-Elevated Split Squat. Raising the front foot buys extra depth, and the quads work hardest in that stretch.
Pendulum Squat. Like the hack squat: a deep knee bend on a stable machine, so the quads give out before anything else.
For quad growth, pendulum squat rates well ahead on our research criteria: more of the work on the quads, easier to progress. Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Front-foot-elevated split squat needs dumbbells and a weight plate, so a home gym covers it. Pendulum squat needs a machine, so for most people it’s a gym exercise.
About the same: both rate Strong for joint and recovery cost in our research rubric.