Leg Press vs Squat – Introduction
When it comes to the leg press vs squat – which is better for you to do?
If you want to reach your strengthfitnessor physique potentialleg training is a must.
After allyour lower body makes up about 40% of your total muscle mass.
Sowhether you want to run fasterjump higherburn fat more quicklyor look good in shortsyou can’t skip leg day.
For most exercisersthis means a steady diet of squat exercises and leg presses.
Butdo you need to do both or is one exercise better than the other?
This guide compares and contrasts the leg press vs squats to determine which exercise is the best lower body lift!
Leg Press Machine 101
Leg presses are one of the most basic leg exercises around.
Because they’re a compound movementthey work virtually every lower body muscleincluding
- Quadriceps – front of the thigh
- Hamstrings – back of the thigh
- Gluteus maximus – back of the hip
- Adductors – inner thighs
- Abductors – outer thighs
Done seated or in a semi-reclined positionthe leg press machine guides your movements and supports your lower backleaving you free to focus on pumping out the reps.
Most gyms have a leg press machineand there are also compact models specifically designed for home and garage gym use.
Like any exercisethere are pros and cons to the leg press:
Pros
Easy to learn
The leg press is a straightforward exercise that’s ideal for beginners.
It’s easy to learnand most users should pick it up in a few minutes.
Back support
The leg press machine makes it easier to maintain a neutral spine and reduces the stress on your lower back.
There is no need for a spotter
Most leg press machines have safety bars you can flip across to catch the weight so that you can train to failure without spotters.
You can leg press with one or two legs
You can use one leg at a time to ensure both legs develop evenly or use both legs to lift heavier weights.
Use to train for all goals
Go heavy for low reps to build strengthlight weights for higher repetitions to develop endurance or moderate weights for medium reps for hypertrophy.
A good assistance exercise for squats and deadlifts
Powerlifters often use leg presses as assistance or accessory training for squats and deadlifts.
Indeedif you look at the leg press and the deadliftthe initial pull of the deadlift closely resembles pushing the weight up in leg pressesincluding the angle of your torso.
An excellent cue to power the first phase of your deadlift is to imagine doing a vertical leg press.
This tip will help you focus on pushing the floor away from you with your feet instead of attempting to lift the weight with your back or arms.
While leg presses can’t replace squats and deadliftsthey can undoubtedly be an excellent supplementary exercise.
Cons
Availability
While most gyms have a leg press machinethey’re big and expensiveso they may not be practical for home gyms.
You’ll also need a good supply of weight plates as the leg press allows you to lift heavy loads.
Not as safe as you might think
While the weight is guided on rods and your back is supportedthe leg press is not 100% safe.
For exampleif you lower the weight too faryour lower back will roundwhich could cause injury.
Not very functional
When was the last time you pushed a heavy weight up while lying on your back?
Leg presses are not as functional as some other leg exercises.
Limited uses for a leg press machine
There aren’t many ways to use a leg pressand the only other exercise you can do with one is calf raises.
If space is short or your budget is limitedthere is more versatile exercise equipment available.
Squats 101
The barbell squat is often called the king of free-weight exercisesand that’s a well-deserved title.
Entire workout plans have been written around squatsincluding the 20-rep squat routine and the Bulgarian methodwhich involves squatting almost every day.
Squats are also the first lift contested in powerlifting competitionsregularly feature in strongman competitionsand are a cornerstone exercise for athletes from all sports.
Like leg pressessquats are a compound exercise that trains all your major lower-body muscle groups and works several upper body musclesdepending on the variation performed.
The main muscles developed by squats are:
- Quadriceps – front of the thigh – vastus intermedius, vastus medialis, vastus lateralisand rectus femoris
- Hamstrings – back of the thigh – biceps femorissemimembranosussemitendinosus.
- Gluteus maximus – back of the hip
- Adductors – inner thighs
- Abductors – outer thighs
- Core muscles of your midsection
- Erector spinae muscles of the lower back
- Thoracic extensor muscles of the mid/upper back
As with the leg press machinethere are pros and cons to doing squats:
Pros
It’s very functional
It’s hard to get through a single day without doing at least a few squats.
Soif you are in a seated position reading thisit’s a sure-fire bet that you’ve done at least one squat today!
Squats (the exercise) have a significant carry-over to squats (the movement pattern).
Great exercise for all fitness goals
Whatever fitness goals you are training forsquats will help you get there.
Squats are very versatile and can be used to build muscle massstrengthor endurance.
They’re also an excellent fat burner.
Versatile
There are lots of different squat variations from which to choose.
With little more than a barbell and dumbbellsyou can do a variety of squats exercisessuch as:
- Back squat
- Front squat
- Hack squat
- Overhead squat
- Dumbbell squat
- Zercher squat
- Paused squat
- Box squat
- Goblet squat
- Kickstand squats,
- Bulgarian squatsand
- Jump squats
A full-body exercise
Freeweight squats invariably involve your upper body and your lower bodywhich makes them very time-efficient and also an effective calorie burner.
Cons
It can be tricky to learn
While there ARE more accessible squat variations (bodyweightgobletetc.)squats can be more challenging to learn and master than leg presses.
That saidmost people should be able to pick this exercise up within a few workouts.
Risk of injury
Like any exerciseif you squat improperlyyou may injure yourself.
Howeverthe risk may be higher because the squat is a technically demanding exerciseso more can go wrong.
As suchif you plan on doing squatsmake sure you learn How to Do Squats Properly With Or Without Weights.
Safety issues when training to failure or alone
It’s usually best to squat in a power rack to minimize the risk of an accident.
If you don’t have a power rackyou could find yourself pinned under a heavy weight if you cannot complete a rep.
Ideallyif you don’t have a power rackyou should train with a spotter.
Even thentraining to failure is dangerous.
Leg Press vs Squats – Comparison
Now you know a little more about the leg press vs squatit’s time to judge these two exercises by a few different criteria:
Strength
Developing strength generally involves lifting heavy weights for low repstypically 1-5 per set.
Many consider squats the best exercise to build overall strengthsince as well as developing your legsthey’ll strengthen your upper body and coretoo.
After allthe leg press is NOT a lift contested in powerlifting or strongman events!
On the other handsquats are an integral part of most strength training programs like:
- 3×5 workout plan
- powerlifting for beginners
- 5/3/1 – Jim Wendler’s classic strength program
- powerbuilding program
- phraks greyskull
Howeverfor safetyyou should always squat heavier weights in a power rack.
Winner: Squats
Hypertrophy (building muscle)
Bodybuilders use leg presses and squats to build largermore muscular legs.
As suchit’s a safe bet that both of these exercises are good for hypertrophy.
The advantage of leg presses is thatwith your back supportedyou are free to train to failure in relative safety.
That saiddone correctlysquats are every bit as safe and effective.
Winner: It’s a draw!
Athletic performance
Squats will probably do more for your athletic performance unless you are training specifically to get better at leg presses.
After allthey mirror the way your legs work in naturei.e.in conjunction with your core and upper body.
Soif you want to run fasterjump higheror kick hardersquats deserve a place in your workouts.
See the Saquon Barkley Squat: Secrets of an Electrifying NFL Runner for more details on how squats helped develop his explosive power and career.
Winner: Squats
Ease of learning
Of these two great exercisesleg presses are easier to learn.
They’re pretty much an instant exerciseand most users will have no problem getting the hang of it.
Squats are more technical and will take more time to master.
That saidbecause squats are a natural movementmost exercisers should become proficient within a few workouts after a couple of weeks.
Howeveryou may require hands-on instruction to iron out or avoid any technique faults.
Winner: Leg press
Variations
There are lots of different squat variations from which to choose.
Enough thatif you wishyou could use a different one each time you work out.
There are far fewer leg press variations.
As suchyou are more likely to get bored of leg presses before you are fed up doing squats.
Winner: Squats
Growth Hormone
Between the squat vs leg presswhich one is better for releasing growth hormone?
A study published in the Journal of Strength and Conditioning Research¹ found that the squat produces significantly more growth hormone than the leg press.
The researchers measured growth hormone levels in 10 experienced lifters after they performed a set of squats and a set of leg presses.
The growth hormone levels were significantly higher after the squats than after the leg presses.
Why such a substantial difference?
The squat is a more functional exercise than the leg press. It involves using your entire bodywhereas the leg press involves driving a weight away from you with your legs only.
This could be the reason why the squat produces a greater hormonal response than the leg press.
Winner: Squats
Leg Press vs Squat – FAQs
Still not sure which one you should do?
Here are the most frequently asked questions about leg presses vs. squats!
Can’t I do both?
There is nothing wrong with doing leg presses and squats.
For exampleyou could squat on Monday and leg press on Thursday or do both in the same workout.
Many lifters like to squat first and then will switch to leg presses when they feel their lower backs start to tire out.
While there is a significant overlap between squats and deadliftsif you want to expose your muscles to plenty of training volumethere is no harm in doing both.
If I can only do onewhich should I choose?
In terms of bang for your buckversatilityavailabilityand functionalitysquats beat leg presses.
If you only have time for one leg exercise or have limited resources or space for equipmentsquats are the way to go.
After allthey are the king of exercises!
I’ve got bad kneesso should I do squats or leg presses?
If your knees hurtsquats are probably the better choice.
You can move your feet to find the most comfortable positionincluding adopting a wide stanceand descending to no lower than parallel can be a real knee-saver.
Box squats are especially knee-friendly.
The footplate on leg presses means you may not be able to modify your stance as muchlocking you into a position that leads to more knee pain.
If you don’t like squats
If you dislike squats so much that you look for ways to avoid themthe leg press is a viable alternative for squats and deadlifts as well.
That’s especially true if you’re prepared to leg press regularly and don’t want to squat at all.
Any leg exercise is better than none!
That saidif you hate squats because they’re hardthat’s no reason to avoid them.
It’s their inherent difficulty that makes them so rewarding.
Leg Press vs Squats – Wrapping Up
If you work out at home and don’t have the space or budget for a leg press AND a barbell/squat racksquats are your best choice.
They do everything that leg presses dobut you can also use the equipment to train the rest of your body.
Adding a leg press machine to your workouts is unnecessary.
But if you have access to a leg press machine and can also do squatswhy not include both of these great lower-body exercises in your workouts?
Both have advantages and doing squatsand leg presses could help you reach your training goals faster.
Howeverif you can only choose onesquats are arguably the best option.
Compared to leg pressesthey’re more practicaleffectiveaccessibleand rewarding.
Long live the king of exercises!
