Is the Leg Press a Suitable Replacement for the Squat? - SoCal Powerlifting (2024)

For powerlifters? Probably not. But for casual lifters? Also probably not.

It sounds like an asinine question, but it has a certain logic to it. True, nothing beats the squat for competitive powerlifters. But if all you’re trying to do is build up some muscle or hit your quads a little harder, why bother with the squat in the first place?

Let’s discuss what it would actually take to replace the squat and still reap all the same benefits from your program.

The leg press alone can’t replace the squat, but maybe a combination of accessories can?

The leg press is a great start for sure, but let’s get one common misconception out of the way: squats work a lot more than just your quads. Despite the thousands of articles online labeling the squat as a “quad exercise,” a proper barbell squat is a compound movement that recruits all the other muscle groups in your lower body as well. That’s why they’re a staple in strength training.

In fact, wide-stance squatters may find the squat predominantly focused on the posterior chain. Depending on your body type, foot placement, and starting position, the barbell squat may put greater emphasis on your glutes, hamstrings, spinal erectors, abductors, and adductors than your quads.

Effectively replacing the squat would therefore require incorporating isolation exercises that target each of those muscle groups individually into your program. Of course, that means the 4 sets of squats you’re trying to get out of just got expanded into 4 sets of leg press, 4 sets of hip thrusts, 4 sets of lying leg curls, and so on and so forth.

It’s easy to see why it’s worth your while to suck it up and just do the squats, even if you hate them more than anything.

Let’s say you’re okay with having to do a million different accessories to make up the difference.

Is the Leg Press a Suitable Replacement for the Squat? - SoCal Powerlifting (1)

Leg Press Isn’t as Good for Functional Strength

Anyone who knows me can tell you I’m definitely an outspoken critic of “functional fitness.” Whichever clown decided that a deadlift is “non-functional” but flipping a giant semi-truck tire is an everyday task, they’ve done the world of strength sports a huge disservice.

That being said, the essential idea of functional fitness isn’t fundamentally flawed. Powerlifters should absolutely benefit from their strength both inside and outside the gym. And that’s precisely why you can’t ditch the squat.

Because the leg press provides back support that the free weight squat doesn’t, you aren’t getting the same core activation when you ditch the barbell for the machine. Balancing the bar and maintaining correct posture is half the battle in the squat, after all.

In addition, the degree of proprioceptive awareness the barbell square requires simply can’t be generated from machine exercises alone. Over time, slacking in this area may leave you at increased risk of injuries caused by day-to-day tasks outside the gym.

But can’t you just add in stabilization exercises?

Don’t you ever talk to me like that again. Sure, you can throw in some combinations of kettlebells, bosu balls, and “unstable” implements, but this only increases the risk of injury from the exercise itself.

Moreover, accessory stabilization movements will never subject your body to as heavy a load as the squat. Hope you don’t like improvements to core strength and bone density, because you’re not gonna find them from these accessories.

Is the Leg Press a Suitable Replacement for the Squat? - SoCal Powerlifting (2)

Why do you want to avoid squatting, anyway?

Since we’re here, it’s worth reflecting on why you’re trying to get out of squats in the first place. If you feel like squats are simply too difficult or unpleasant to be worth the trouble, check your form and technique before getting rid of them completely. It’s possible you’re inadvertently making them harder than they have to be.

The most common reason for not wanting to squat is fear of injury, and this in turn usually stems from pain or discomfort during the movement that may be caused by poor technique. And you know what that means: time to reach out about our assessment sessions.

So when Should you leg press?

While the leg press is nowhere near an adequate replacement for the squat, it is nowhere near useless either. While many of us tend to go HAM on our barbell movements and then skip or sandbag our accessories, pushing the leg press is a great option for those of you needing to build more quad strength.

Other types of leg press movements like single leg or set/rep variations like rest-pause sets offer a chance to mix things up, too.

Generally, we would program this after your main barbell squat work for medium to higher rep ranges, somewhere in the 8-15 rep range. The leg press is also a great option to increase the frequency of leg training and a great step to potentially build towards squatting more times per week.

Additionally, the leg press can be used as a main movement in the case of an injury limiting your ability to squat, though as stated above this is not preferable when squats are an option.

Basically, leg press is good, squats are great, but doing both is better.

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Is the Leg Press a Suitable Replacement for the Squat? - SoCal Powerlifting (2024)

FAQs

Is the Leg Press a Suitable Replacement for the Squat? - SoCal Powerlifting? ›

While the leg press is nowhere near an adequate replacement for the squat, it is nowhere near useless either. While many of us tend to go HAM on our barbell movements and then skip or sandbag our accessories, pushing the leg press is a great option for those of you needing to build more quad strength.

Is leg press a good substitute for squat? ›

The leg press is a great exercise for targeting the lower body muscles, increasing strength and muscle mass, and reducing the risk of injury. While it may not be a perfect substitute for the squat, it can be valuable to any lower-body workout routine.

Will leg press help a squat? ›

Offering Customizable Resistance: Leg presses allow individuals to adjust their weight according to their strength level and training goals. By gradually increasing the weight over time, individuals can improve their leg strength and muscle mass, leading to improved squat performance overall.

Can leg press replace hack squat? ›

Leg Press. The leg press is another effective alternative to the hack squat that can be found in most gyms. In this exercise, you sit on a machine with a weighted platform, place your feet shoulder-width apart on the platform, and push it away from your body.

How much does leg press correlate to squat? ›

Yes, the leg press can complement your squat training by helping to build strength in the quadriceps and hamstrings. However, it should not replace squats entirely, as squats engage a more comprehensive range of muscles and improve balance and coordination.

Is leg press enough to build legs? ›

The leg press is also a legitimate way to add lower body muscle and a viable alternative to build strength in your legs.

Does leg press grow glutes? ›

If you're trying to build a bigger butt, you might be wondering if leg presses are the best way to do this. It's true that leg presses will activate your glutes. But it's important to note that if you're serious about building it, you'll want to find workouts that isolate this muscle.

Does leg press strengthen the knees? ›

Seated Leg Press Benefits

It is also a good machine for those with weak knees or back problems because the pressure of the weights is mostly on the hamstrings and glutes during the exercise. The leg press is good for lower body development. It promotes leg development because it isolates muscles within the leg.

What is a good leg press weight for a man? ›

The ideal leg press weight for adult males varies depending on factors such as fitness level and age. For an intermediate male lifter (50th percentile), a comfortable leg press weight is around 191 kg (425 lb). Beginners should start with a weight that's 50 to 75 percent of their total body weight.

Does leg press reduce belly fat? ›

Use The Leg Press If…

Your main goal is fat loss Yes, it can be an effective fat-loss tool. Load it up with a weight that's just under your usual 10-rep max, and do leg press Tabatas—20 seconds of as many reps as possible, 10 seconds off, repeated 8 times.

Can leg press replace split squats? ›

This is not a replacement for bulgarians split squats. It's easier to do the single leg press but it's not the same - that would be similar to a step up. Single leg press > unilateral movement Bulgarian > bilateral movement 1.

Is the leg press machine worth it? ›

A leg press machine is most definitely worth it, whether you're lifting at home and want variation from the squat and deadlift, or you're buying for a commercial gym where hundreds of people want to use the leg press.

What is an alternative machine for squats? ›

Leg Press. The leg press machine is an excellent squat alternative for strengthening your legs. Contrary to the squat, it doesn't require balance as your whole back will be a point of contact. This, however, does mean that the leg press works slightly less muscles than the traditional back squat.

Can I do leg press instead of squat? ›

Leg Press Isn't as Good for Functional Strength

And that's precisely why you can't ditch the squat. Because the leg press provides back support that the free weight squat doesn't, you aren't getting the same core activation when you ditch the barbell for the machine.

How many reps is good for leg press? ›

One of the best ways to use the leg press, according to Samuel, is to push high reps and volume. Consider a set-rep structure with three sets of 15 to 20 reps. You can also do fewer reps with more weight—just don't try to max out the leg press, no matter what Ronnie Coleman did.

Will leg press lose thigh fat? ›

In one small study, for example, researchers asked volunteers to do 960–1,200 leg press repetitions three times a week for 12 weeks, using just one leg. The results indicated that the training was effective in reducing fat mass all over the body, not just in the leg used.

Does leg press increase testosterone? ›

Leg workouts can stimulate the release of large amounts of hormones. Working your legs helps to produce hormones such as cortisol, testosterone, and human growth hormone (HGH). Cortisol helps your body to respond to stress and increase fat metabolism.

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