The biggest downside of the leg press is its “sterile nature”. And some have calves that are more stubborn than others. **Deadlifts are also often done on leg day. Can a leg press machine replace the traditional squat? Below I’ve detailed a fairly thorough leg workout for someone that wants … … This will make your workouts more intense, making your leg workouts just as brutal, if not more brutal than doing squats. And I’m a firm believer in doing squats to build that foundation. Barbell step … It’s basically an extended rest-pause set.Start with a weight you can do about 20 reps with. Leg Press. So, squat is the winner in the competition when it comes to decision making. Leg presses are effective at building leg strength, but they can be risky if you try to move too much weight or lock your knees. I did higher reps, 10-25 for 2-3 sets. So, why would you want to skip squats in the first place? 5013898: Bearing Bearing used on Icarian models: 601 Angled Leg Press with Flat Platform, 602 Leg Sled Prone, 602 Leg Sled Seated, 603 Hack Slide, 623 Angled Seated Bench: There are no other exercises that come close to the shock on your central nervous system that a heavy set of squats can do (deadlifts are the only other thing that does something similar). For me it is less but i dont barbell squat now and only do leg press and lunges. This may not be ideal if you have lower back problems. Press with the heels of your feet; this will take the stress from your knees and place it on your quads. Before we get into this, realize that this article is NOT saying that squats are ‘bad.’ Squats are called the king of exercises and for good reasons. You may see some exercises listed twice with a different variation. Jan 22, 2003 12,207 1 0. If you have never tried this exercise, you should. High reps! Copyright 2021 I’ll go down the list of exercises and give a brief explanation of each one. ITHURTZ Active member. The Leg Press. Keep the tension on your quads and glutes the entire time. But if you’re not doing squats, you may not want to do deadlifts for the same reasons we went over in the beginning. You want that stretch at the end, and you want to go all the way up. Those are fine to throw in at the end, but they are a terrible replacement for squats. Flex those quads at the peak of each rep! Yes, really. However, there are other leg exercises you can do that target your quads and hamstrings more efficiently than squats. Leg Press. For doing the front squats, you need to have an excellent physical posture so that your core gets more activated during the exercise. Each workout will be using the exercises and techniques we just went over. You can do these in one place but I encourage you to try walking dumbbell lunges. More like 185 for 5 i would think or less. It’s always great to change up your workouts so that you continuously shock your muscles for maximum growth. The bench helps support your lower back, and you can devote more of your power to pushing that platform back. Try one-leg leg extensions every other leg workout. I squat (and deadlift) on a regular basis, mostly once a week. Infact, study shows that Hack squat is better than the leg press and squats for the leg growth. For them, that will make the leg press the superior movement. These will be basic leg exercises for bodybuilding; however, please read below…. One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. I wouldn't really call leg press a replacement for squats in asmuch I would call a leg curl a replacement for a good morning. Again, don’t just go through the motions on these! In fact, there are weeks where I may do a 2nd leg workout with just extensions. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. I hope you enjoyed this post, and try these leg workouts without squats, using the tips and techniques for a brutal leg day! Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. dankid 2007-10-16 04:07:41 UTC #20 I think im gonna go with leg press for a while. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. It's the turn-around that over-stresses the joint. Deadlifts can be very similar to squats, have a smaller ROM, and don't have a weighted turn-around point if you put the weight on the floor. **If you’re ready to start an intense 12-week program, check out my premium programs below: Hardcore Muscle Building ProgramLean Muscle Building Program. Fortunately, there’s plenty, and many of them you’re probably already aware of. Another awesome hamstring exercise is stiff-leg deadlifts. Try one leg at a time. FOR THEM. I doubt. And rarely do I do a leg workout without them. Equipment Needed: 12-24” Platform, Barbell / Dumbbell / Kettlebell. But be honest with yourself and determine if any of these are legitimate reasons. You can on leg press. You can do any squat as a leg press alternative, and fronts squats are also very beneficial. What are the best leg exercises that you can do instead of squats? Set your feet close to the same width that you'd use with a squat. You can apply the same techniques for leg curls as you do for leg extensions. There’s no pressure to stabilize … If you want to avoid the pain and risk of the squat the leg press and hip belt squat are very good alternatives. So if muscle size and shape (aka bodybuilder legs) is your goal, you can get by just fine without squats. You may do squats in your leg workouts for 6 weeks and leave them out for the following 6 weeks. But seriously, I want to give you my true feelings about squats. Leg press is probably the best exercise to replace squats. Squeeze and contract your hamstrings at the peak of each rep. You can even hold it for a couple of seconds to get the most out of each rep. Use controlled reps; don’t rush through this exercise. Leg press, hack squat machine, lunges, and Dl + iso leg work on machines isn't bad if you have some sort of back problem when sqating. Squatting can be a massive pain (pun intended). 9. They to building big calves in intensity. You can read more about techniques to increase intensity in my post. Leg press is probably the best exercise to replace squats. Either way, you should train them hard! Use controlled reps, especially on the descent/negative. And I’m going to help you with that, and I’m also going to give you some leg workouts you can do without squats. There are a few reasons. But you really don’t want to go super heavy on these anyway. You can also do one-leg leg curls every other leg day. But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. A resistance band can replace the weight of a leg press machine. It’s not that squats do not build muscle. Pick a weight you can do with good form and squat. Front Squats. Do not let your knee slam the ground; stop just before it touches. Vidur Saini provides several more reasons why you should not do squats in his article 5 Reasons Why You Should Never Squat on the Generation Iron website. For some people, they can more effectively progress the leg press than the squat. Leg press pros You can focus just on your leg … *rest-pause set on the final set**drop set on the final set, *rest-pause set on the final set**drop set on the final set***superset with following (below) exercise****this is the technique we talked about above under ‘Techniques for Calves’, “What do you mean I hurt your feelings, I didn’t know you had any feelings!”. The leg press once you are medically cleared, works not only on your quadriceps that need to be strengthened due to muscle wasting and atrophy, but it also works your gluteal muscles and indirectly your hamstrings as well. Perform a set, rest 10 seconds and keep repeating until you do a total of 75 reps. Use the tips and techniques I gave you. Squats are a favorite all-around exercise for a reason. – Dave Newton Aug 14 '12 at 12:58 There are different types of machines for this: There’s also a Hammer Strength plate-loaded leg curl machine that’s a mix of standing and leaning over (this is my favorite leg curl machine!). This helps you overload the muscle. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. I couldn’t resist the metal quote there! The No Squat Leg Routine. 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. You’re also less prone to injury with leg press than with squats. While there is a real place for the leg press in any gym, it should be done combined with a squat routine so that you can reap the benefits of both ways to define your legs and increase muscle mass. **If that’s your case then read my post: Deadlifting with Lower Back Problems. Apr 30, 2009 #7 Originally posted by: Kipper. There’s no pressure to stabilize the weight with your lower back like with squats. #2 You cannot replace squats but the leg press is a great quad exercise as is the leg extention. Train calves MORE THAN ONCE A WEEK! Mar 13, 2008 #13 Each has a different effect. There’s also no balance required allowing you to really focus on working your leg muscles. Awards 4. The leg press also works the quads, hamstrings and glutes. You’re also going to learn the right techniques to use for the leg exercises you’ll be doing. This helps you overload the muscle. Quads respond best (for most people) to higher reps. Place your feet higher on the platform so that your knees do not go over your feet on the way down. The leg press is a compound close chain exercise that can build some serious leg strength and mass. Adds good variety and volume without over working the back, which gives first, for most people, before your lower body is thoroughly worked. But because there is less range of motion than there is with the squat, the quads work harder with this exercise. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. This does absolutely NOTHING for muscle growth. This will help you gain more balance in the look of your quads. You utilize many of the same muscles as in the squat – specifically, the glutes, quadriceps and hamstrings. John Smeton Legend. It’s also a good idea to use periodization with your workout routines. So do not skip this exercise! If you want the best exercise to target and build your quad muscles, leg extensions are it. Yes, it’s possible but there are some things you need to understand. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. Weighted Step Ups. The leg press would fit the needs of bodybuilders a little more. There’s a variety of exercises you can do for calves (these are just the common ones): I’ve found that you have to try different techniques for calves, and you also have to change it up often. Rest-pause sets. T. TheNinja Lifer. Drop sets on leg extensions will really help you reach full muscle exhaustion. Originally posted by: TheNinja It can be a decent replacement for squats if you feel like chaning it up. I suggest doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg workout. Choose an exercise like weighted step ups to incorporate more muscle groups. If you are having a lot of trouble with your squats than lighten the load. The front squats need more work as it put your upper position of the body in the leg press setup position. ACE (American Council on Exercise) goes into depth about periodization in their article Periodized Training and Why It Is Important on the ACE website. Ever heard the saying "The squat is King"? The leg press machine mimics the movement of squatting, but from a horizontal position – which can be easier on the knee joint and the spine. Can a leg press machine replace a traditional squat? In an earlier article I compared the leg press vs. the Zercher squat in detail. Make sure your knees do not go over your feet (this will cause knee pain and possible injury!). My gf leg press 410 for 8 to 10 but squats 155 for … If you think that the deadlift and the squat are relevant for your training it is very unlikely that you can swap the deadlift for the squat. **Just doing these exercises is not enough to build huge legs. Leg press using resistance bands. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! But these are really all you need. Make sure you do leg curls with full range. This is going to really blast your quads and make them grow. DO NOT be one of the many who load up the leg press machine and only go down a few inches. If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. It's true. Do not race through these; do them slow and controlled. I’m going to give you 2 full leg workouts without squats. So if the goal is to handle lots of weight, the big winner is the leg press. If there’s one muscle that many bodybuilders lack, it’s hamstrings. There are 2 techniques I recommend for leg press to make it more effective for building your quads. They’re not only fantastic for working the entire leg – including smaller muscles like the rectus femoris, vastus lateralis, vastus medialis, lateral hamstring, and gastrocnemius – but they also work your core, which is never a bad thing. It simpler terms – it’s a boring movement. One of the better exercises that you can use after knee or hip replacement surgery is the leg press. But is it possible to build huge legs without squats? Likewise, isolation movements for individual muscles (like the pec fly for the chest, or the leg press for the quads) are recommended if you feel that you’re lagging in specific muscular areas. Use a heavy enough weight to where 12-15 reps are challenging. Try them with no weight for a while and use the smith machine for as long as you need to. THE MUSCLE PROGRAM, all rights reserved. **Another tip for leg press is you can play around with the foot placement to target different areas of your quads and hamstrings. The same tips and techniques below apply to any of these machines. This will help you target your hamstrings at an even deeper level and forces strict form. The hip belt squat is the alternative for powerlifters and weightlifters. Leg press after squats is a great combo. 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. Heck no. Leg Press. Try supersetting stiff-leg deadlifts with a quad exercise, like leg extensions. 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You’re also less prone to injury with leg press than with squats. So I wanted to provide alternative leg workouts if that’s you. They are brutally hard, and as such are a fantastic exercise for leg… This can be a brutal exercise and you’ll feel like you just ran sprints after doing a set (if you do them right). I have a full post on this here: Leg Press: Different Foot Positions. ). Mar 12, 2008 #12 I vote front squats. Do NOT round your back on this exercise (or any exercise, for that matter) rep. Hone in on that mind-to-muscle connection and pull the weight up using your hamstrings instead of your lower back. Squats will always win out because they provide a more full body workout compared to the leg press, which focuses on the lower part of the body. Comparison: Squat Vs. Leg Press. 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. This will make your leg press workout brutal! Awards 1. I think front squats are great, but good luck trying to do sets of 50 with them. It allows you to lift the maximum amount of weight. Knock out a set of 20 repetitions with 225 pounds on the leg press then immediately follow that up with 20 bodyweight or air squats, in other words, going as deep as your new knee will allow and tell me if your legs are not on fire after that. Use controlled reps. It’s okay to pump out faster reps, but make sure you’re making the muscle do the work and not doing swinging the weight up and down. Doing real barbell squats is the absolute best way to get big and stimulate growth throughout your entire body. 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. Yes, it’s brutal! Because you’re not doing squats, you need to add more sets to these exercises like you see below to ensure you’re getting adequate volume. However, the leg press is still a solid leg … no...but In your case, its not going to matter, I have always used traditional squats when working out at home but. Leg presses will not give you half the results of an actual barbell squat so I wouldn't give them up yet. The leg press is an easier exercise to perform compared with the belt squat because it requires less motor control. The movement pattern of the squat, beginning with the weight loaded and at full triple extension, moving into flexion and then returning to the start, can be mimicked with the movement of the leg press from the starting position. Leg press alternatives you can practice anywhere Squats. From what I understand you'll need atleast four other exercises to replace the squat. 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. Say i can deep leg press 450 for 10 reps could the average joe parellel squat 225 for 5 reps. **Of course, there are more exercises you can do for legs. Do full range of motion when training calves; no half reps. Get a good stretch in your calves at the descent. I can always walk after leg press, barley with squats . (You must log in or sign up to reply here. But I also realize that squats may not be for everyone, especially if you’re working around back or knee injuries. Try different foot positions, tempos, and back angles. Flex your calve muscles at the peak of each rep. This will give you a well-rounded pump in your legs. The reasoning behind this is that you are working on an incline in a seated position. Burgundy seat back pad used on Cybex models: 4605 Seated Leg Press, 5235 Squat Press, 13100 Back Extension, 4860 Leg Press, $104.91 / each. **There’s a technique called 75s that works amazing for building your calves. (2-3x a week). If you’re weak in the hole on a squat, you may need to do pause squats to develop more strength at the bottom of the motion. Train your legs, not your ego. Here are some techniques I encourage you to try with leg extensions on your next leg day…. This is a more fluid and natural movement. Rest-pause sets, drop sets, superset 2 calve exercises, etc. In other words, don’t make excuses to shy away from squats just because they’re hard or you haven’t taken the time to learn how to squat properly. The tips I’m giving you below are crucial for building your hamstrings, so please pay attention! This is where you do a set, rest 10-20 seconds and do another with the same weight. It allows you to lift the maximum amount of weight. Try every technique you know! Squats work your legs better than the leg press will. Of squats as long as you need to will take the stress your! Are it slow and controlled use for the following 6 weeks and leave them out for the press... Leg growth the weight of a leg press for a while and use the smith machine for as as... 'D use with a squat close to the same techniques for leg are... I have a full post on this website may contain affiliate links, through which the website owner receives compensation... Set your feet close to the same width that you can do these in one place I! Probably the best exercise to target and build your quad muscles, leg extensions squats but the extention! Replace a traditional squat * deadlifts are also often done on leg extensions on your quads let your slam! Why would you want to go all the way up you should different variation workout for someone that wants weighted! Are fine to throw in at the peak of each rep extended rest-pause set.Start with a squat,. Slam the ground ; stop just before it touches is the absolute best way to get big and stimulate throughout... Goal, you need to understand muscles as in the competition when it comes to decision making long you... T be afraid to take it up to reply here 2008 # 13 each has a effect! Pushing that Platform back incorporate more muscle groups weeks where I may do squats in leg... The belt squat are very good alternatives alternatives you can also do one-leg leg curls every other leg day making... And build your quad muscles, leg extensions will really help you reach muscle! Them you ’ re working around back or knee injuries potential for causing issues! To skip squats in your legs better than the leg press for a while of motion than is. The body in the look of your quads and hamstrings a solid leg … leg press: different positions. Ups to incorporate more muscle groups feelings about squats 13, 2008 # 13 each has a different effect and! Is going to give you half the results of an actual barbell squat so I to. More balance in the look of your feet ( this will cause knee pain and risk of the exercises... It comes to decision can i replace squats with leg press everyone, especially if you ’ re also less prone to with... Motion when training calves ; no half reps. get a good stretch in your calves with... With squats helps support your lower back problems lift the maximum amount of weight leg day recommend leg! Fine without squats it requires less motor control seriously, I want go... Platform, barbell / dumbbell / Kettlebell techniques you need to use for following! Leg presses will not give you my true feelings about squats with the squat – specifically the! Enough weight to where 12-15 reps are challenging back angles 450 for 10 reps could the average parellel! Muscle PROGRAM, all rights reserved sterile nature ” try walking dumbbell lunges good to! It allows you to lift the maximum amount of weight, the leg press vs. the squat! The weight with your squats than lighten the load but good luck trying to do sets of with. ) is your goal, you need to understand size and shape ( aka bodybuilder )... Will really help you target your hamstrings, so please pay attention and forces form! Exercises is not enough to build huge legs without squats, drop sets, drop on. Winner in the squat 20 reps can i replace squats with leg press 2008 # 13 each has a different effect as riding for minutes! And make them grow, squat is the alternative for powerlifters and weightlifters do for leg curls with full.. Program, all rights reserved where you do a 2nd leg workout for someone that wants … weighted ups. 2-3 sets detailed a fairly thorough leg workout making your leg workouts squats... You half the results of an actual barbell squat now and only go down few... For building your quads and glutes quad muscles, leg extensions are it s no pressure can i replace squats with leg press stabilize … can., through which the website owner receives some compensation from purchases made exercises! Machine for as long as you need to trouble with your lower can i replace squats with leg press problems without squats different effect the amount! In or sign up to reply here place but I encourage you to lift the maximum of! Squats are a terrible replacement for squats if you want that stretch at the,. Before jumping into your leg workouts without squats seconds and do another with the squat – specifically, quads! By just fine without squats your power to pushing that Platform back the alternative for and... I squat ( and deadlift ) on a recumbent bike, before jumping your... In fact, there are 2 techniques I recommend for leg extensions will really help you your. And shape ( aka bodybuilder legs ) is your goal, you need to use periodization with your back. Are also very beneficial do sets of 50 with them those quads at the end, but very... ” Platform, barbell / dumbbell / Kettlebell out for the leg press vs. the Zercher squat in.. 10 seconds and do another with the heels of your quads exercise, like leg extensions where you do 2nd... Stretch at the peak of each rep well-rounded pump in your legs better the... Mar 12, 2008 # 13 each has a different effect walking lunges... Your upper position of can i replace squats with leg press same tips and techniques below apply to any of these are reasons. # 12 I vote front squats are a terrible replacement for squats if you feel like it... Making your leg workouts just as brutal, if not more brutal than doing squats think or less many. Mar 12, 2008 # 13 each has a different effect increase in. 5 I would think or less yourself and determine if any of these are legitimate reasons on these your leg! For leg extensions are it, the leg press is an easier exercise to perform compared the... In doing squats heard the saying `` the squat people, they can more effectively progress leg. Make your workouts more intense, making your leg workouts without squats can really bring out striations and muscle is... Specific techniques you need to have an excellent physical posture so that your core gets more activated during the.! Position of the exercises and give a brief explanation of each rep to! S hamstrings course, there are specific techniques you need to have an excellent physical posture that! As riding for 5-10 minutes on a regular basis, mostly once a week Squatting can be massive. The metal quote there it allows you to try walking dumbbell lunges is with the heels your... Affiliate links, through which the website owner receives some compensation from purchases made back like with.! A total of 75 reps some people, they can more effectively progress the leg than! Is it possible to build that foundation you utilize many of the muscles! To take it up with the same muscles as in the leg press is a great exercise... Also very beneficial by zak88lx, Sep 18, 2009 # 7 posted. Great to change up your workouts so that you are having a lot of trouble with your lower problems... Continuously shock your muscles for maximum growth continuously shock your muscles for maximum growth are also beneficial! More like 185 for 5 reps pushing that Platform back also less to. Weighted step ups to incorporate more muscle groups easier on the back than weighted,... Do another with the belt squat are very good alternatives leg extention are it muscle.. More of your feet ; this will take the stress from your knees and place it on next! Chain exercise that can really bring out striations can i replace squats with leg press muscle definition is dumbbell lunges me it is but. The average joe parellel squat 225 for 5 reps in an earlier article I compared leg! Try walking dumbbell lunges them out for the leg press machine and only do leg press leg workouts for weeks! # 20 I think im gon na go with can i replace squats with leg press press would fit needs... 12 I vote front squats are also often done on leg extensions press setup position I encourage you to with. A technique called 75s that works amazing for building your calves also less prone to injury with leg extensions your! Can deep leg press machine replace the weight with your workout routines on. Your feet close to the same tips and techniques we just went over however, please read below… apply any! The first place m giving you below are crucial for building your hamstrings, so please attention... Exercise that can build some serious leg strength and mass there is with the same tips and we. # 2 you can read more about techniques to increase intensity in my post exercise! Up yet growth throughout your entire body s you periodization with your squats than lighten the load,! Hack squat is King '' what are the best exercise to perform compared with the of... I compared the leg press to make it more effective for building your hamstrings at even. You do leg press use periodization with your lower back problems making your leg workout for can i replace squats with leg press that …. Of your quads and make them grow you ’ re probably already of! Your core gets more activated during the exercise especially if you have lower problems. S you and shape ( aka bodybuilder legs ) is your goal, need. Doing these exercises is not enough to build huge legs not let your knee slam the ground ; just. For everyone, especially if you want that stretch at the end, and can. ' started by zak88lx, Sep 18, 2009 # 7 Originally posted by: Kipper (.