If you are interested in strengthening your hips and developing an appealing backside, but want to reduce your risk of injury, try these six lower-body exercises that can help you achieve the results you want. However, don’t go to the other extreme. And if I was working the same muscle, the other lift should be getting stronger too right? Another potential weak link would be the knees. Leg presses are seated exercises done on a leg press machine. 1. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. First of all, look at the below diagram: People use the argument that since they can do way more weight on the leg press than they can on the squat that this makes the squat a better, “more efficient” exercise. 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. Speed: 5x10m shuttle run, and stamina: the bleep test. In addition, people with long legs often experience disappointing results from regular squats expressed in large hips and small legs. > How does the leg press machine compare to squats and deadlifts for working out the legs? Once you get your routine down and form. Although the squats are more effective. Leg press is an exercise that can help you build very respectable set of quads. Can a leg press machine replace a traditional squat? Now that you're a leg press vs. squat expert, know this: both exercises have a proper time and place in your workout routine. But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. Infact, study shows that Hack squat is better than the leg press and squats for the leg growth. Switch to the barbell only. It's the turn-around that over-stresses the joint. This places an unnecessary stress on the spinal ligaments. – The leg press is often used solely as an assistance exercise, but it could be your main leg strengthener too. Your knees are bent to start the exercise. You utilize many of the same muscles as in the squat – specifically, the glutes, quadriceps and hamstrings. Who cares about fibers? If the machine you’re using does not have safety catchers, you may find yourself squeezed by the heavy sled. Yes, it’s possible. However, as you already know, there are two sides to every story. I totally agree w/ evolution on this one... plus w/ leg extensions your VMO only activates in the last 10 degrees of leg extension, and a majority of people don't do it properly because they're trying to lift heavy, so they miss activating it... Not to mention that the quads have been found to have a lot of TYPE II muscle fibers, so fairly high intensity is needed... What would be more effective, doing squats with 60 kgs or leg presses on machines with 150 kg? It allows you to lift the maximum amount of weight. If you are having a lot of trouble with your squats than lighten the load. – Dave Newton Aug 14 '12 at 12:58 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. When doing squats if you don't feel safe with the barbell, you can start of using dumbells. But if used properly,and hard enough,can it bring good development?-u bet it can. Squats are an excellent way to increase lower-body strength and appearance, but can be a difficult exercise to learn how to do correctly. Technically, the exercise allows for an endless progression. If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. My goal is to build strenght for wrestling and muscle thanks! 1/8th reps are not accepted either. It’s not unusual to see radical squat lovers making fun of peoplе who leg press. Leg Presses vs. Squats for Leg Growth. When you perform the exercise with a large range of motion, your lower back can round. Barbell squats are the best alternative to the leg press, but it is more difficult. – To avoid knee pain and discomfort place your knees higher on the pad. Snatch grip deadlift from a platform 6. But technically they work the same muscle (quad?) The biggest downside of the leg press is its “sterile nature”. 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. Most often, squats with a barbell are replaced with leg presses and not vice versa. – The leg press is a fine exercise, but it does not develop great athleticism compared to squats and sprinting. The exercise would be easier on your knees if you place your feet higher on the pad. Advantages of Squats over Leg Curls/Leg Extensions. You cannot replace squats but the leg press is a great quad exercise as is the leg extention. Notice: It seems you have Javascript disabled in your Browser. If you’re not training in a conventional gym, you might not have a leg press or hack squat machine. – Don’t perform low reps. There’s no need to do powerlifting work on the leg press. There is no need to max out on the leg press. It simpler terms – it’s a boring movement. If you look from the side, the leg press mimics the cycling motion, albeit only to a certain degree. If you’re not on a dedicated bulking phase it is unlikely to, however it can still be used to maintain a certain degree of volume and thus retain improvements in body composition. 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”. You’re also less prone to injury with leg press than with squats. – Taller guys can benefit from the leg press because their squats are often hip dominant. 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. 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. 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. Front squats are still a great exercise for lower body development. I'm not doing nearly as well as I could. The leg press also works the quads, hamstrings and glutes. If you opt out of the barbell back squat you need some alternatives exercises for the goals of muscle growth and performance enhancement. 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. Required fields are marked *. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. The squat is a very functional exercise. Moreover, the leg press could be a back killer. JavaScript is disabled. The leg press is a compound close chain exercise that can build some serious leg strength and mass. This helps you overload the muscle. When comparing squats vs leg press and how well they work the glutes, there is no question that the winner is squats. Your email address will not be published. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. While no exercise can ever really replace barbell squats, these alternatives will certainly help pack mass on your legs, safely. For a better experience, please enable JavaScript in your browser before proceeding. But because there is less range of motion than there is with the squat, the quads work harder with this exercise. Then get comfortable, switch to light weight, then so on and so forth. However, it’s the approach that matters. The leg press is by no means a sexy exercise. Squats are a must for the legs just like bench press is a must for chest. Squats mimic the movement of leg presses. To start, sit with your back against a padded backrest and your feet on two large footrests. I am not a fan of squat to work out my leg, mostly for safety reasons. The leg press works similar muscle groups to the squat, but they're not exactly the same. Leg Press. 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. 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… Keep your heels planted. However, the leg press is still a solid … 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. You cannot replace squats but the leg press is a great quad exercise as is the leg extention. If you put in the effort, you will see results from almost any movement. Leg Press. Strength will come in time. That way you can get comfortable with doing the exercise. 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. The deadlift is no replacement to develop your quads. Yes, really . Though I'm not sure of how the results will vary, and which would be better. For example, if you have moderate-severe anterior pelvic tilt; if you have had prior back injuries; or if your proportions are unusual; I would look into leg press. Remember the barbell does have weight to it. – The leg press is a scalable compound exercise that works the legs pretty hard. Notify me of followup comments via e-mail. You must log in or register to reply here. Similarly to cycling and skating, the leg press allows you to place stress on the lower body without limitation from the back or legs. To reduce the possibility of similar scenarios, reduce the range of motion. If the leg press fits the bill for you, do it. The No Squat Leg Routine. Natty Maximization – A New Book By NattyOrNot.com. By doing that alone, can I build myself a pair of strong-looking legs? 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? When To Opt For Leg Presses vs. Squats. 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. So, squat is the winner in the competition when it comes to decision making. Don’t allow your lower back to round. Smith machine 5. You will find my personal feedback on each below. Perhaps that was a typo on your part. Your email address will not be published. – When doing the leg press, you need a spotter/safety catchers. 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. Myth 3) Leg press isn’t nearly as effective as squats. Trap bar deadlifts from a deficit 7. Hardcore lifters have accepted the squat as the one and only king of lower body training and refuse to believe in anything else. If I were to legpress, then, I could do much more weight and put much less strain on my back. Good form is a must. Quads have a HUGE proportion of Type IIB fibers, specifically Rectus Femoris. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. I’ve got to disagree with the majority of answers to this question that strongly disparage the leg press. Leg press is probably the best exercise to replace squats. Like the hack squat, the leg press is a machine-based exercise. They will likely help your back squat too. right? People often place their feet too low on the leg press pad and allow the heels to come up at the bottom. Front squats 3. It simpler terms – it’s a boring movement. The leg press is an easier exercise to perform compared with the belt squat because it requires less motor control. It will build your muscles and strength faster than nearly any other exercise. Try them with no weight for a while and use the smith machine for as long as you need to. I'd be interested to see a study or reference on this one. But if you aren’t a powerlifter (or are just lazy), replace the leg press with a goblet squat. Is it OKAY to do 45 Degree Leg Press to replace squat ? In a similar situation, the leg press can save the day by allowing you to focus specifically on your legs. Evo-the hamstrings important for power which would certainly not make them high in Type I fibers, but type II fibers as well. Try to do a higher number of reps – above 5. You’re not really going to be able to replace squats. Always make sure to do these exercises with proper form and don’t let your ego get ahead of you. Broom squats 4. I posted to this board and received some excellent advice from Pavel. They’re done in a vertical position, so your lower back absorbs less pressure. Power clean and front squat 8. Leg press 2. This is a list of options I gathered from the online discussions. 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 … You can also subscribe without commenting. Think for a second. 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. 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. Trainees can apply progressive tension overload (THE key stimulus to growth) on a leg press just as in a squat. There’s no pressure to stabilize the weight with your lower back like with squats. As a result, the leg press has always been considered the “coward’s choice” when it comes to leg training. One, it targets your quads through a full range-of-motion and even strengthens your glutes and core. ... Again, if your knees are more of the problem, this is not for you. In order to submit a comment to this post, please write this code along with your comment: d7c6e33f9519e8cfae9d1f73d778e863, The End. 9. I get really tired of this myth. 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 are plenty of people performing squats in a fashion that would be considered gay – light weight, half reps, buckled in knees…etc. Ultimately, the leg press will build your squat if it builds significant quad hypertrophy - the same can be said of any isolation exercise for any muscle group used in a larger compound movement. The biggest downside of the leg press is its “sterile nature”. Don’t do that. Squats work your legs better than the leg press will. Where’s the logic behind this statement? 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. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. Note: The leg press is a dangerous exercise. 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!! When Should I Add Weight To Chin-ups and Dips. 1. Squats vs Leg Press for Glutes. However, the leg press is still a solid leg strengthener often used by cyclists and skaters. 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