I find in the gym many clients who persist with performing squats with limited core strength and they wonder why they really struggle with the exercise, don’t seem to get any growth out of their legs and often have issues with their lower back during and after training.
To better understand what is going on with the squat exercise, we need to look at what musculature is involved in performing the squat and for comparison, we can look at the Leg Press or Incline Leg Press and see what the differences are both in terms of muscle groups being used and the weight that can be lifted.
What muscles does a squat use?
When you perform a squat, whilst you might think that it is a leg exercise, it is primarily a core exercise because you are having to hold a weight (bar) on your shoulders and in the process of squatting, you will lean forward which will increase the load being placed on the core and in particular the lower back.
If you do not have adequate core strength to maintain a neutral spine during the squat movement, then you will not be able to lift much weight without the core giving way resulting in poor technique and increasing the shearing forces on your lower back.
Whilst the image on the right is an extreme example, I often see clients reaching the bottom of the squat movement, then when they start to try to stand back up, their core is unable to maintain the appropriate angle and their butt rises first (increasing the angle of load on the lower back) followed by the upper body (either with a relatively straight back or a rounded back similar to the image shown here).
The squat is mainly a CORE EXERCISE, not a leg exercise.
Why can I leg press more than I can squat?
To further explain, most people (including beginners) will be able toleg press 2-3 times what they can squat – this indicates that theirleg strength is far superior to any load they place on their backwhen they attempt to squat.
Ifyou are after either increasing leg strength or size, then you willnot be able to achieve this with squatting a weight that is wellbelow what the leg muscles can handle.
The squat is a great exercise to improve Intra-abdominal Pressure and over time it will lead to your core improving in strength allowing greater loads being added to the squat exercise.
But if you want to maximise the growth of your legs (and don’t want to wait a couple of years to get your core up to strength), then I suggest you add a leg pressing activity to your routine so that you can successfully load your legs with enough load, or train to failure without the core limiting this training stimulus.
Are you experiencing lower back pain after you perform incline leg press? Check out why, here.
NextGood Posture – What it looks like and how to develop it?Next
Adrian Faccioni
Change your life for a fitter, healthier future
The basis of Fatch Fitness's successful 40+ program is the focus on the 4-Pillars of Fitness.
Start Today
Price Based Country test mode enabled for testing Australia. You should do tests on private browsing mode. Browse in private with Firefox, Chrome and Safari
Why can I leg press more than I can squat? To further explain, most people (including beginners) will be able to leg press 2-3 times what they can squat – this indicates that their leg strength is far superior to any load they place on their back when they attempt to squat.
Related to the above point, because there is no need to balance with a leg press machine, it's much easier to lift a lot more weight. It's not uncommon for someone to be able to lift two or even three times the amount of weight on a leg press machine as when squatting.
Stability: Leg press machines typically provide a more stable base than squatting with a barbell, which can make it easier to push heavier weights. Range of motion: Leg press machines typically allow for a larger range of motion than squats, as the hips and knees can be flexed further during the exercise.
Why can I leg press more than deadlift? The leg press places far less stabilisation demands on your body in comparison to the deadlift. The leg press also uses different muscles, so it may be that your quads are stronger in comparison with your hamstrings and glutes.
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.
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.
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.
An average amateur male should leg press around 350 lbs, as per STRONG Nation. The average male leg press is around 2 - 2.5 times his body weight. An average male bodybuilder can leg press about 400-800 pounds (1 to 2 reps).
The leg press works all of the lower body muscles, but it really emphasizes the quads, hamstrings, and glutes. One of the big benefits of a machine like the leg press is that it can build those larger muscles, and it's easy to use.
The leg press is not only a quad killer but also a booty builder. By following these tips on how to use the leg press for your glutes, you can sculpt a stronger and rounder butt in no time!
Can I use the leg press to improve my squat strength? 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.
If you think you can manage deadlifting way better than squatting, it could be because your quadriceps are in better shape, needed for good deadlifting compared to your hamstrings, which is vital for performing squats.
A good leg press workout depends on your fitness goals. If it's your goal to increase your muscular endurance, then 15 reps with minimal rest between sets should work. But when you want to build muscle using a rep range of between eight and 15, taking it close to muscular failure works well.
If you are not in neutral, tight hip flexors may be the culprit. Often I've seen tight hip flexors move your pelvis into an anterior tilt. This is a problem because it limits your abdominals and glutes from engaging during the squat.
[2,3] "It increases your risk of injury, most often via anterior cruciate ligament (ACL) tears. This often arises because of weak hip abductors, and the gluteus medius in particular.
First of all, the leg press is less specific as to which muscles it targets than the hack squat. This makes it easier for beginners because they won't get too frustrated if their results don't match those who specialize in this exercise.
A weak squat can stand from several issues: poor form, muscle imbalances, inadequate nutrition, lack of progressive overload in training. To address “why is my squat so weak ”, focus on technique, balanced strength training program, and proper recovery.
The leg press is another best exercise for boosting testosterone production. It can be easily performed in a gym using leg press equipment. Still, ensure you put the maximum weight you can handle according to your strength. You can perform leg presses by sitting on the equipment's seat, making a 45° angle.
Introduction: My name is Stevie Stamm, I am a colorful, sparkling, splendid, vast, open, hilarious, tender person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
