Notify me of followup comments via e-mail. – The leg press is often used solely as an assistance exercise, but it could be your main leg strengthener too. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. To start, sit with your back against a padded backrest and your feet on two large footrests. They’re done in a vertical position, so your lower back absorbs less pressure. Squats mimic the movement of leg presses. Leg press 2. Quads have a HUGE proportion of Type IIB fibers, specifically Rectus Femoris. Once you get your routine down and form. As a result, the leg press has always been considered the “coward’s choice” when it comes to leg training. The squat is a very functional exercise. But if you aren’t a powerlifter (or are just lazy), replace the leg press with a goblet squat. – When doing the leg press, you need a spotter/safety catchers. Squats vs Leg Press for Glutes. Smith machine 5. Although the squats are more effective. You cannot replace squats but the leg press is a great quad exercise as is the leg extention. If you’re not training in a conventional gym, you might not have a leg press or hack squat machine. If I were to legpress, then, I could do much more weight and put much less strain on my back. While no exercise can ever really replace barbell squats, these alternatives will certainly help pack mass on your legs, safely. I'd be interested to see a study or reference on this one. Don’t do that. Then get comfortable, switch to light weight, then so on and so forth. In a similar situation, the leg press can save the day by allowing you to focus specifically on your legs. The exercise would be easier on your knees if you place your feet higher on the pad. Your email address will not be published. Currently I do back squats (low bar) as my main leg exercise, and leg press for assistance because I think my core and back are already strong … The seated leg press is a great way to exercise all four muscle groups of the quads – rectus femoris, vastus medialis, vastus lateralis and vastus intermedius. You cannot replace squats but the leg press is a great quad exercise as is the leg extention. JavaScript is disabled. Hardcore lifters have accepted the squat as the one and only king of lower body training and refuse to believe in anything else. The leg press is a compound close chain exercise that can build some serious leg strength and mass. Can a leg press machine replace a traditional squat? REPLACE THE SQUAT WITH THE LEG PRESS I decided to enter a fitness contest about a month ago, the events were; Strenght: Squat and bench press. Barbell squats are the best alternative to the leg press, but it is more difficult. Think for a second. Leg presses are seated exercises done on a leg press machine. Infact, study shows that Hack squat is better than the leg press and squats for the leg growth. 1. You will find my personal feedback on each below. It allows you to lift the maximum amount of weight. So, squat is the winner in the competition when it comes to decision making. Moreover, the leg press could be a back killer. It will build your muscles and strength faster than nearly any other exercise. It you are like most people, weight triaining is a long term committment, so no need to rush and worry about how much weight you can do now. Note: The leg press is a dangerous exercise. Leg press is an exercise that can help you build very respectable set of quads. The leg press is a solid alternative to the belt squat because there is no load placed on the back and it isolates mostly the quad muscles. Evo-the hamstrings important for power which would certainly not make them high in Type I fibers, but type II fibers as well. Is the leg press an effective leg exercise? You’re not really going to be able to replace squats. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… Most often, squats with a barbell are replaced with leg presses and not vice versa. By doing that alone, can I build myself a pair of strong-looking legs? It's the turn-around that over-stresses the joint. To reduce the possibility of similar scenarios, reduce the range of motion. Where’s the logic behind this statement? When To Opt For Leg Presses vs. Squats. Trap bar deadlifts from a deficit 7. I dont care about your reasons,if u dont wanna squat,then dont.Will leg press give you the same results as squats would-probably not. Regardless of fear, I am going to say something that may be a little hard to accept if you’re a squat fanatic – the leg press can replace the squat… in some situations. If you opt out of the barbell back squat you need some alternatives exercises for the goals of muscle growth and performance enhancement. The No Squat Leg Routine. However, as you already know, there are two sides to every story. Training your upper body while lying on a bench is considered fine, but training your legs without limitation from the upper body is considered “gay”. Another potential weak link would be the knees. This helps you overload the muscle. If you are having a lot of trouble with your squats than lighten the load. The leg press is a compound close chain exercise that can build some serious leg strength and mass. Leg Press. When comparing squats vs leg press and how well they work the glutes, there is no question that the winner is squats. Your knees are bent to start the exercise. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. In addition, people with long legs often experience disappointing results from regular squats expressed in large hips and small legs. When you perform the exercise with a large range of motion, your lower back can round. Front squats 3. The biggest downside of the leg press is its “sterile nature”. Now that you're a leg press vs. squat expert, know this: both exercises have a proper time and place in your workout routine. In order to submit a comment to this post, please write this code along with your comment: d7c6e33f9519e8cfae9d1f73d778e863, The End. Though I'm not sure of how the results will vary, and which would be better. If the machine you’re using does not have safety catchers, you may find yourself squeezed by the heavy sled. Deadlifts can be very similar to squats, have a smaller ROM, and don't have a weighted turn-around point if you put the weight on the floor. I'm not doing nearly as well as I could. Always make sure to do these exercises with proper form and don’t let your ego get ahead of you. 1. Regardless of fear, I am going to say something that may be a little hard to accept if you’re a squat fanatic – the leg press can replace the squat… in some situations. Broom squats 4. The deadlift is no replacement to develop your quads. You’re also less prone to injury with leg press than with squats. Snatch grip deadlift from a platform 6. Required fields are marked *. Leg Press. Front squats are still a great exercise for lower body development. This places an unnecessary stress on the spinal ligaments. Keep your heels planted. However, it’s not supposed to. Similarly to cycling and skating, the leg press allows you to place stress on the lower body without limitation from the back or legs. ... Again, if your knees are more of the problem, this is not for you. But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. When doing squats if you don't feel safe with the barbell, you can start of using dumbells. – The leg press is a scalable compound exercise that works the legs pretty hard. This is my workout and as you can see i squat 3 times a week it it ok if i switch one day of squat with leg press? I like what you have to say here about the leg press, i have nothing but left knee pain when i squat and im sick of it, so leg press works best for me (pain free) Amen!! I am not a fan of squat to work out my leg, mostly for safety reasons. The leg press doesn’t get as much love as a barbell squat in the world of bodybuilding, but when it comes to building mass and working all of the major muscles of the lower body, the leg press is one of the most beneficial compound leg exercises you can include in your exercise routine. The leg press machine mimics the movement of squatting, but from a horizontal position – which can be easier on the knee joint and the spine. Leg Press. Leg press is probably the best exercise to replace squats. It simpler terms – it’s a boring movement. Squats work your legs better than the leg press will. – To avoid knee pain and discomfort place your knees higher on the pad. As much as macho hardheads tend to think of the leg press as lame or useless the simple fact is that it is a compound movement that allows a major set of muscles to be trained intensely. The leg press also works the quads, hamstrings and glutes. It’s not unusual to see radical squat lovers making fun of peoplе who leg press. My workout --Tuesday Olympic squat5x5 Bench press 5x5 Barbell rows 5x5 Barbell curls 3x8-10 Close grip bench-3x8-10 ---Wendsday Squat-5x5 Military press-5x5 Deadlifts-5x5 Pull ups or lat pull downs-5x5 … There’s no pressure to stabilize the weight with your lower back like with squats. If the leg press fits the bill for you, do it. Good form is a must. right? There are actually machines that mimic the squat movement better than the leg press, we have one at my gym called the "squat press" If you examine the mechanics of the movement, it looks much more like a squat than the leg press. However, the leg press is still a solid … It simpler terms – it’s a boring movement. Who cares about fibers? Don’t allow your lower back to round. Although the leg press is a good workout addition, especially if you want to build strong quads, the potential for injury may be greater than with squats. Is it OKAY to do 45 Degree Leg Press to replace squat ? Try them with no weight for a while and use the smith machine for as long as you need to. But technically they work the same muscle (quad?) Squats (including front squats) require you to use back and core to stabilize the weight, whereas the leg press just requires you to use the legs (mainly quads), so if you just want to focus on the quads (maybe that's your weak point on the squat), then leg press is fine. The leg press is an excellent alternative to the hack squat as there is no spinal compression, and the quads and glutes are the main muscle groups that are targeted. That way you can get comfortable with doing the exercise. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. 1/8th reps are not accepted either. Power clean and front squat 8. I’ve got to disagree with the majority of answers to this question that strongly disparage the leg press. You must log in or register to reply here. 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