Q: Is there any significant difference between the squat and leg press with respect to the muscles involved? Can I get by with doing one or the other, or do I need to perform both?
A: If you’re after optimal leg mass and development, you must use a variety of leg exercises, including the squat and leg press. Although both exercises work essentially the same muscles, the emphasis of each is slightly different, which means muscle development is different as well.
Squatter’s Rights
The squat, known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.
Stabilizer muscles are smaller—and often less visible—muscles called upon during free-weight exercises to provide support and prevent unwanted movement. To perform the squat safely and effectively, the abdominal muscles (including the rectus abdominis, external and internal obliques and the transverse abdominis) and spinal erectors of the lower back contract isometrically to hold the torso in place as movement occurs at the hips and knees. Likewise, the hip muscles contract to hold the hip girdle stationary, allowing only the desired movement (hip flexion and extension).
The squat range of motion (ROM) about the knee and hip joints is relatively large. Increased ROM translates into greater muscle activation and ultimately into superior muscle development. In particular, the wide ROM at the hip is what notably differentiates the squat from the leg press.
Good Press
Because hip ROM is less for the leg press than it is for the squat, hamstring and glute contribution is greatly reduced. Also limited are hip adductor (inner thigh) recruitment and stabilizer muscle involvement, the latter due to the upper-body support provided by the leg press seat. But don’t dismiss the leg press as inferior and discard it from your routine—its one redeeming factor is superior quad development.
With the reduced hamstring, glute, adductor and stabilizer involvement you get when you perform the press, a greater percentage of the load is lifted by the quads. The leg press specializes in more direct targeting of the quad muscles and allows you to really hit ’em hard by over-loading them with a tremendous amount of weight. As great as the squat is, it just can’t blast specifically the quads quite like the leg press can.
Dual Quads
Now you can see why you don’t want to trust enviable leg development to just one of these capable quad killers. While the squat is said to be king, the leg press is no joker. Include both of these exercises in your routine to ensure that you don’t fall short of your true potential. Either alternate your squat and leg press days, or go the route many of the pros do—follow squats with more punishment via the leg press in the same workout. Either way, your legs will reap the benefits of diversity.
Next Up: The benefits of each move.
Squat Benefits
Greater hip range of motion (ROM) enhances hamstring and glute development.
Increased stabilizer and assistant muscle involvement improves overall strength and mass.
Hip adductor (inner thigh) involvement contributes to overall leg size.
No specialized equipment or apparatus required.
More bang for the buck: You target several leg and torso muscles with one exercise.
Leg Press Benefits
Leg press apparatus provides proper positioning and safety.
Maximal weight can be used to overload the target muscle group (quads).
Minimal stabilizer and assistant muscle involvement increases emphasis on the quads.
Limited involvement of glutes and hamstrings leads to concentrated quad development.
Foot plate allows you to shift the emphasis on the leg muscles by changing foot position.
FAQs
The leg press machine works mostly with the quads and hamstrings, as well as the glutes. Depending on how you do them, you may also work the calves. However, the squat forces you to balance, and this engages your back and core. The squat works more muscles and therefore has additional benefits on this front.
Is leg press good for quad growth? ›
The leg press is a versatile strength machine that can help you build stronger and bigger quads. By adjusting your foot placement and using some simple techniques, you can increase quad recruitment and make every rep count. Remember to use a weight that challenges you but allows you to maintain good form and control!
Is it okay to do squats and leg press on the same day? ›
Include both of these exercises in your routine to ensure that you don't fall short of your true potential. Either alternate your squat and leg press days, or go the route many of the pros do—follow squats with more punishment via the leg press in the same workout.
Why does my quad hurt when I leg press? ›
A quadriceps strain happens when you overstretch, or pull, the quadriceps muscle. This big muscle runs down the front of your thigh. A strain can happen when you exercise or lift something or if you are injured. You may feel pain and tenderness that's worse when you move your injured leg.
What happens if you do leg press every day? ›
Regularly training with the leg press leads to strength and muscle gains in the largest muscles of the body. The leg press also improves mobility and overall physical function.
Does leg press increase testosterone? ›
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.
What happens if I just do squats? ›
Strength training exercises like squats can help strengthen and tone the muscles in your lower body. When these muscles are in good condition, you may find that you can move more comfortably, with less pain, and that everything from walking to bending to exercising is easier to do.
Does leg press grow glutes? ›
The leg press machine is a fantastic tool for sculpting and strengthening your glutes. By following these simple yet effective tips, you can make the most of your leg press workouts and unlock the full potential of your glutes. Starting with a leg press machine may seem intimidating at first, but fear not!
Are squats bad for your knees? ›
Squats are not bad for your knees. But they may be painful and irritating for people with conditions like knee osteoarthritis, runner's knee, or meniscus tears. To avoid injury and irritation, maintaining good form is key.
Are leg presses bad for your knees? ›
If the thighs dip too low, you could hurt the knees. It is vital to allow your kneecaps to go through the path of the feet during your exercise. If you bring the knees too close together it can also injure the knee. Usually, one set of 12 to 15 reps is good for most people.
Within a single week (microcycle) of training, we recommend between 2 and 5 different quad exercises. For example, if you train quads 3x a week, you can do a heavy barbell squat on one day, a lighter barbell squat on the next day, and a leg press version on the last day for 2 total exercises in the week.
Are there two types of leg press machines? ›
Vertical leg press primarily targets your quadriceps (front of your thighs) and engages your hamstrings and glutes. Horizontal and 45 degree leg press both target your quadriceps, hamstrings and glutes. The 45-degree leg press places more emphasis on the glutes.
Will leg press help a squat? ›
Leg presses can be used to target specific weaknesses in the squat, build leg and glute strength, and train balance and stability, but they do not require the same level of core and upper body stability as the squat.
Are squats enough for leg day? ›
Is squatting enough for leg day? No. While squats are the king of all lifts, they don't work all lower-body muscles in a way that maximizes strength and muscle hypertrophy gains, which is why it's important to incorporate other leg-based movements.
What is better than the leg press? ›
Best Leg Press Alternatives
- Squats. The exercise that is going to most closely mimic the leg press machine is the squat. ...
- Broad Jumps. Another great leg press alternative is the broad jump, otherwise known as the leapfrog jump. ...
- Lunges. ...
- The Bridge.
