Leg Press vs Squat Guide

What Is A Leg Press vs Squat?

Before we get into the detailed comparisonI want to ensure we’re all on the same page with how we define each exercise.

Leg Press

The leg press comes in several types and variations. Some use plate-loaded sledswhile others use a weight selector stack connected to a sliding seat via cables.

Whichever type of leg press you havethe basic concept of the exercise is the same. You sit in a seat and push on a weighted platform with your feet.

This exercise is designed to work the major muscles of your lower bodyincluding the quadshamstringsand glutes. In additionyou can also do calf raises on the leg press.

To provide a consistent comparison with squatsI’ll mostly be talking about the 45^o plate-loaded leg press in this article.

Leg Press vs Squat Comparison

To decide which is better for youwe need to compare the leg press and squat from several perspectives. So each section below covers a different aspect of training that might be important to you.

1. Leg Press vs Squat Body Mechanics

The leg press and squat are compound movements involving the knee and hip joints simultaneously. But different body positions in each exercise change the loading on the joints.

As you go down in a squatyour back stays relatively upright to balance the weight on your shoulders. While the seat angle of the leg press means your back is leaned far forward toward your thighs.

As a resultthe leg press creates significantly more hip bend and less knee bend at the bottom of the movement. By comparisonsquats have more knee bend and less hip bend at the bottom.

2. Leg Press vs Squat Muscle Activation

Both the leg press and squats work all the major muscles in your legs. But the distinct body mechanics of each exercise shift the loading to different muscle groups.

For examplethe greater hip bend on the leg press emphasizes the glutes and hamstrings. While squats activate more quads due to the more significant knee bend.

Howeverit’s important to realize that neither exercise is an isolation movement. And there will always be multiple muscle groups involved with the leg press and squats.

3. Leg Press vs Squat Heart Rate

One study measured participants’ heart rates during leg presses vs squats. Their results show that heart rate was consistently higher during and after squats than the leg press.

Measurements of the leg press exercise had an average heart rate of around 62% of max. In comparisonsquats had an average heart rate of about 70% of max.

Most likelythe seated or laying position of the leg press results in less cardiovascular stress than the upright position of squats.

4. Leg Press vs Squat Calories Burned

There is a direct correlation between exercise intensity and calories burned. In other wordsthe higher your heart ratethe more calories you burn. 

The leg press burned about 10 calories per minute based on heart rate measurements. At the same timesquats burned about 12.5 calories per minute.

Another way to express this is you burn about 25% more calories with squats.

5. Leg Press vs Squat Difficulty

Generallyfree weight exercises are challenging to learn and master because they require more balance and muscle coordination than machines. For this reasonbeginners often start on the leg press machine before attempting free weight squats.

In additionsquats require more mental and physical effort. A comparison of lifters’ rating of perceived exertion (RPE) reveals that squats consistently feel harder than the leg press at the same relative load.

Squats feel more challenging because you do more work even at the same exercise intensity as the leg press.

6. Leg Press vs Squat Workload

In physicswork is force multiplied by distance. So even if you put more weight on the leg pressit doesn’t necessarily mean you did more work!

For examplethe 45^o angle of the leg press means that you only feel a fraction of the weight. Plusyou don’t lift your total body mass or move the weight as far as you do in the squat.

Thereforethe total work done during the squat is significantly more than the leg press. According to a comparative study, the squat resulted in 40% more work during a one-rep max (1RM).

7. Leg Press vs Squat Hormone Response

Testosterone and growth hormone are natural anabolic compounds that our bodies produce to recover from stress and build muscle. So it’s beneficial to have healthy levels of both of these hormones.

Studies show that squats result in a more significant anabolic hormone response than the leg press. And it’s theorized that the higher total workload is the main contributor to this difference.

8. Leg Press vs Squat Recovery

It’s important to realize that heavy compound exercises like squats and leg press tax your nervous system. And the more intense the exercisethe longer it takes your nervous system to rebound.

Furthermorethis direct correlation between exercise intensity and recovery means it generally takes longer to recover from squats than the leg press.

In practical applicationyou probably shouldn’t do heavy squats multiple times per week. But you could likely do a combination of squats and leg press.

9. Leg Press vs Squat Variations

Finallyit’s important to compare how adaptable the leg press and squat exercises are to fit your needs and goals.

For exampleyou can change your foot placement on the leg press to target different muscles. Placing your feet low on the platform targets more quadswhile feet high targets more glutes and hamstrings.

In additionyou can adjust the seatback to change the range of motion and alter the degree of hip flexion.

Squat vs Leg Press: Which Is Better?

When deciding if the leg press or squat exercise is better for youit’s necessary to compare the pros and cons of each. Then consider the benefits along with your individual needs and goals.

Squat Pros & Cons

Pros

• Greater total muscle activation
• More calories burned
• Larger anabolic response
• Better carryover to athletic performance

Cons

• More difficult to learn
• Harder on the back
• More stress on the nervous systemlonger recovery
• Less adjustability with foot placement

Leg Press Pros & Cons

Pros

• Easier to learn
• Less stressful on the nervous systemshorter recovery
• More variation with foot placement and muscle targeting
• Lower RPE (doesn’t feel as difficult)

Cons

• Less overall muscle activation
• Smaller anabolic response
• Burns fewer calories
• Less carryover to athletic performance

With this list of benefits and limitationsyou can see which exercise should work better for you.

For examplesquats are better for overall power development and athletic performance. Howeverthe leg press might be better for targeting specific parts of the legs or working around an injury.

Howeverit’s not necessary to pit the leg press against squats. And you can use both or alternate between exercises in your workout routine.

Leg Press vs Squat FAQ

Now you have a good idea of the significant differences between the squat and leg press. But you might still have more specific questions about these exercises.

So now I’ll answer some of the most common questions regarding leg press vs squat.

Are leg presses better than squats?

Nothe leg press is not better than the squat exercise. Squats produce greater muscle activation and more functional strength gains.

Stillthe leg press is an acceptable option for beginners or people who can’t do squats. Or if you use it in conjunction with squats for overall leg development.

Does leg press replace squat?

Nothe leg press is not a direct replacement for squats. While both work similar muscle groupsthe training benefits are different.

Thereforeyou should not substitute the leg press for squats unless you have a specific reason for doing so.

Is leg press good for building muscle?

Yesthe leg press is good for building lower body muscle. And it allows you to target and emphasize different parts of your legs by changing your foot position.

Howeverthe leg press is not as good as squats for overall muscle and strength gains.

Does leg press give you a big bum?

Yesyou can use the leg press to work your glutes and build a bigger booty. The key to engaging your glutes is using a high and wide foot placement with a full range of motion.

Leg Press vs Squat Weight Calculator

The amount of weight you can leg press or squat is based on the load on your musclesnot just the weight on the sled or bar. This calculator accounts for the differences in loading between the two exercises.

So you can predict how much you should squat based on how much you can leg press. Or predict your leg press weight based on how much you squat.

Simply enter the maximum number of reps you can do with a certain weight on leg press or squat. Then the calculator shows your predicted weight for the same number of reps on the other exercise.