If you’re serious about lower body strength, power, and muscle growth, you can’t beat barbell squats and leg presses. Candidate. But given the choice, should you do leg presses or squats?
You can see a lot of beginner lifters When Advanced bodybuilder doing leg press. It’s an accessible, machine-based exercise for athletes of all levels to build serious strength and muscle mass. Depending on your goals, body, and preferences, leg presses and squats may work better.Here’s how to decide if squats or leg presses are better for you. Let’s dive in.
Difference between leg press and squat
Both are leg day staples, but leg presses and squats are not the same beast.
machine vs free weights
Let’s finish the obvious first. The leg press is a machine-based closed chain exercise. in short, Your feet are in a fixed position and your upper body is supported throughout the lift.
Conversely, squats are open chain exercises with free weights. Because of these mechanical differences, both movements work the quadriceps, but the squat works more total body muscle mass.It also requires a tremendous amount of isometric strength and coordination.
motor control
During the leg press, less motor control is required as the movement is fixed. As a result, you no longer have to worry about where your body is in space.
This is not the same as squats. Some lifters spend their entire careers mastering the squat technique in order to squeeze out all the strength and muscle advantage.Squats require more stability and coordination than leg presses.
trained muscles
With upper body support and fixed motion, The leg press is a quadriceps isolation move.Squats increase muscle mass throughout your body as they involve a lot of your core and upper body. However, if you’re looking for a hamstring boost during the leg press, place your feet high on the sled.
Using the leg press eliminates the need for upper body and core stability and puts less pressure stress on your lower back. On the other hand, many squat variations put a compressive load on the spine.
leg press is easier
The leg press is a machine-based closed chain exercise with fixed movements, the path of which is determined by the machine. Less technical know-how required to perform leg press than squat.
Some lifters spend years picking up on the nuances of the squat to maintain strength and size. takes.
weight positioning
The biggest difference between leg press and squat is Placement of weightsA loaded barbell squat holds weights on your back, deltoids, or above your head. A leg press machine is an exercise that requires you to press weights under your feet.
Similarities Between Leg Press and Squat
Leg presses and squats don’t look the same and are set up differently. However, they’re both leg-day staples for a reason. These lifts also have some similarities.
joint movement
When doing squat variations or leg presses, The eccentric elements of both exercises include hip and knee flexion to lower the weight. During the concentric contraction of both exercises, the quadriceps and glutes are stretched to push the weight up. Both exercises train similar movement patterns and joint function.
neither separates the hamstrings
Leg presses and squats both work the glutes and quadriceps, Neither exercise specifically isolates the hamstringsIn both exercises, the role of the hamstrings is to stabilize the knee joint, and most of the hamstring movement comes from the eccentric portion of both lifts.
Your hamstrings help with these lifts (especially squats), but they’re not the primary move for either.
leg press vs.squat technique
Both of these movements require pushing your feet into a squat or pushing up a platform. Still, there are some mechanical differences between squats and leg presses.
various positions
During the eccentric portion of the squat, your back and core are responsible for keeping the upper back, deltoids, or overhead weight steady. However, due to the seating angle of the leg press machine, Upper body is closer to the ground than feet.
waist
Leg press machines keep the upper body consistent with weights and seat angle and placement. This makes positioning and putting easier. less compression force your waist, supported by the sheet. in a squat Your hips work hard to stay neutral During the eccentric part, while the barbell puts a compressive load on the spine.
how to leg press
The leg press looks different for each athlete, depending on their body type and the type of leg press machine they are using. provide flexibility and comfort.
If possible, try different angles without weights to make sure you have the best machine setup.
- Sit on the leg press machine and place your feet on the platform. Place your feet about a foot apart on a high or low platform. *
- Lower the safety bar holding the platform and push until the legs are fully extended and not locked out. Keep your knees gently bent.
- Lower the platform until your upper and lower torso are at approximately a 90 degree angle.
- Push the platform with your feet and use your quadriceps to push back to the starting position.
- Reset and repeat. Make sure the safety pin is locked when you are done.
* If necessary, spread your legs apart to allow more space for your chest and stomach at the bottom of the lift. Spend more time warming the inner thighs.
how to squat
Like the leg press, the squat looks different depending on your body type and limb length.
Check out these tips for performing solid squats.
- Step under the barbell and engage your core to lift the barbell off the squat rack to build a foundation.
- Grasp the barbell with your elbows under the bar in your shoulder range of motion.
- Set high or low on the upper back. This is a matter of personal preference.
- Unrack the bar. Take a few steps back to restore tension in your core.
- Keep your spine neutral and take a deep breath. Squat to a comfortable depth.
- Push your feet into the floor until you are locked out. Reset (take another deep breath at the top of your rep) and repeat.
Note: This is a barbell back squat, and variations such as front squats and overhead squats have setup differences.
When doing leg press pair.squat
Both of these lifts are worth incorporating into your programming, depending on your body type and injury history. However, if you’re trying to figure out how to choose the one that best fits your goals, check out the advice below.
absolute strength
When it comes to moving as much weight as possible, You may move more weight on the leg press than on the squat. That said, barbell squats play a bigger role in building total body strength.
Since the upper and lower back, quadriceps, and gluteal muscles are involved, Barbell squats work the whole body, provides distinct benefits for whole-body strength development. So if you want to get the most out of your weight plates, use a leg press machine. But if you want the highest possible total body and functional leg strength, choose barbell squats.
for muscle building
If you want to get bigger quads while reducing stress on your back, leg presses are the way to go.When you want bigger quads, the stability provided by a leg press machine puts less emphasis on your upper body and more emphasis on your legs. His ability to do simple and safe drop sets and burnout sets on the leg press machine is part of what makes him such a great muscle builder.
However Squats are your best bet for more full-body muscle potentialWhen you do squats, your body releases more human growth hormone (HGH), increasing your chances of obesity.(1)
However, both are great choices for muscles as they make similar muscles hard and heavy. May facilitate recovery from muscle hypertrophy-focused sessions using
for bodybuilders
bodybuilders can recover faster from leg press Because there is no pressure on the lower back and no upper body involved.Also Targets your quads more specificallywhich can be a huge advantage when trying to build these teardrop quads Reach Obstacles Safely.
Barbell squats are important for bodybuilders who want to be in top shape in their overall fitness game, not to mention building total body strength and muscle. Leg press may win here.
For powerlifters and functional fitness athletes
Powerlifters can certainly supplement their routine with leg presses, but they can’t get around it — The back squat is a competitive lift for powerlifters. Therefore, it should be prioritized. If you’re working in the off-season and want to strengthen your quads, or if you usually need your hips to rest on leg days, you can switch to the leg press.
But in general, both powerlifters and functional fitness athletes, crossfitters need strong squat ability. The squat is a more functional and sport-specific move.
Beginners
Bodyweight squats are a great exercise for beginning lifters as they are a basic movement pattern. But when I lift the load, Starting with the leg press may help some lifters get stronger while learning proper squat technique..
The fixed range of motion increases stability and puts less strain on the lower back than the back squat. This helps beginner lifters build confidence while increasing their ability to move heavier weights.
leg press vs. Squats — Who Will Win?
Both leg presses and squats can be incorporated into a well-designed strength program.When looking for functional movement Focus on leg strength to build total body strength.Squats are reliable. you Powerlifter or Functional Fitness Athlete For anyone who needs to do squats during competition, these are definitely your bread and butter.
If you are a bodybuilder and suffer from lower back pain or are just beginning your lifting journey, You may find that the leg press is a better optionWith less pressure on the spine, more stability, and less technical expertise required, the leg press allows you to go longer, stronger and heavier.
Which one you choose is a matter of taste, body needs, and fitness goals. The choice is yours — with a solid lift like this, you really can’t go wrong.
References
- M. Ginuta et al. A combination of external loading and whole-body vibration enhances her GH-releasing effect of squat in a healthy female.2013 Aug;45(8):611-6.DOI:10.1055/s-0033-1341464.Epub 2013 April 15th.
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