For quad growth
For quad growth, pendulum squat rates well ahead on our research criteria: easier to progress, easier on the joints.
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
Pendulum Squat. Like the hack squat: a deep knee bend on a stable machine, so the quads give out before anything else.
Sissy Squat. The knees travel far forward and stretch the quads hard, but it’s tough to load and stresses the knees.
For quad growth, pendulum squat rates well ahead on our research criteria: easier to progress, easier on the joints. 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.
Pendulum squat is easier: it’s easy to learn, while sissy squat takes some practice.
Pendulum squat needs a machine, so for most people it’s a gym exercise. Sissy squat needs no equipment, so you can do it anywhere.
Pendulum squat: it rates Strong for joint and recovery cost in our research rubric, against Good for sissy squat.