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