Step by step instructions, muscle activation and variants for the Pendulum Leg Plus.
The pendulum leg plus is a dynamic single-leg swing exercise that trains hip mobility, glute strength, and core stability. The leg moves in a pendulum arc — forward, backward, and out to the side — challenging balance and hip control throughout the full range of motion.
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The Pendulum Leg Plus is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.