Legs · Bodyweight
Pendulum Leg Plus
How to do the pendulum leg plus, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall and hold a wall or rail for support if needed. Swing one leg forward and back like a pendulum in a controlled arc, then add side-to-side swings, keeping your standing leg stable and your hips square.
- 1Hip flexors and glutes powering the swing
- 2A stable, braced standing leg
- 3An open, relaxed range through the hip
Common mistakes
- Twisting or rocking the torso with the swing
- Hiking the hip to throw the leg higher
- Losing balance by swinging too fast
Muscles worked
The pendulum leg plus mainly works the hip flexors, with the glutes, adductors, lower abs, obliques, quads, hamstrings, and calves assisting.
- Hip FlexorsPrimary
- GlutesSupport
- AdductorsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- External RotatorsMinor
- Tibialis AnteriorMinor
Kovo programs the pendulum leg plus for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.