For quad growth
For quad growth, pendulum squat rates well ahead on our research criteria: more of the work on the quads, more stretch.
Single-leg leg press is easier on the joints.
Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Pendulum Squat. Like the hack squat: a deep knee bend on a stable machine, so the quads give out before anything else.
Single-Leg Leg Press. One leg at a time on a stable sled: a deep knee bend, no balance demand and easy to load in small steps.
For quad growth, pendulum squat rates well ahead on our research criteria: more of the work on the quads, more stretch. Single-leg leg press is easier on the joints. Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Pendulum squat needs a machine, so for most people it’s a gym exercise. Single-leg leg press needs a machine, so for most people it’s a gym exercise.
Single-leg leg press: it rates Excellent for joint and recovery cost in our research rubric, against Strong for pendulum squat.