Do not race through these; do them slow and controlled. If you want to avoid the pain and risk of the squat the leg press and hip belt squat are very good alternatives. Equipment Needed: 12-24” Platform, Barbell / Dumbbell / Kettlebell. The leg press is a compound close chain exercise that can build some serious leg strength and mass. So if the goal is to handle lots of weight, the big winner is the leg press. Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. Originally posted by: TheNinja It can be a decent replacement for squats if you feel like chaning it up. 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. dankid 2007-10-16 04:07:41 UTC #20 I think im gonna go with leg press for a while. I’m going to give you 2 full leg workouts without squats. You can do any squat as a leg press alternative, and fronts squats are also very beneficial. My gf leg press 410 for 8 to 10 but squats 155 for … I think front squats are great, but good luck trying to do sets of 50 with them. Leg press alternatives you can practice anywhere Squats. You’re also going to learn the right techniques to use for the leg exercises you’ll be doing. This will make your leg press workout brutal! The reasoning behind this is that you are working on an incline in a seated position. If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. You can apply the same techniques for leg curls as you do for leg extensions. From what I understand you'll need atleast four other exercises to replace the squat. Comparison: Squat Vs. Leg Press. Can a leg press machine replace a traditional squat? This can be a brutal exercise and you’ll feel like you just ran sprints after doing a set (if you do them right). And I’m a firm believer in doing squats to build that foundation. It’s also a good idea to use periodization with your workout routines. 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. Another awesome hamstring exercise is stiff-leg deadlifts. I have a full post on this here: Leg Press: Different Foot Positions. This will make your workouts more intense, making your leg workouts just as brutal, if not more brutal than doing squats. 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. Try them with no weight for a while and use the smith machine for as long as you need to. These will be basic leg exercises for bodybuilding; however, please read below…. This helps you overload the muscle. One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. T. TheNinja Lifer. Weighted Step Ups. It’s not that squats do not build muscle. Choose an exercise like weighted step ups to incorporate more muscle groups. There are a few reasons. It allows you to lift the maximum amount of weight. But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. Yes, really. Try one leg at a time. I couldn’t resist the metal quote there! You can read more about techniques to increase intensity in my post. Rest-pause sets, drop sets, superset 2 calve exercises, etc. 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. Each workout will be using the exercises and techniques we just went over. 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. 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. **There’s a technique called 75s that works amazing for building your calves. … Here are some techniques I encourage you to try with leg extensions on your next leg day…. **Deadlifts are also often done on leg day. So, squat is the winner in the competition when it comes to decision making. Burgundy seat back pad used on Cybex models: 4605 Seated Leg Press, 5235 Squat Press, 13100 Back Extension, 4860 Leg Press, $104.91 / each. Ever heard the saying "The squat is King"? This may not be ideal if you have lower back problems. 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!). However, there are other leg exercises you can do that target your quads and hamstrings more efficiently than squats. Press with the heels of your feet; this will take the stress from your knees and place it on your quads. It's true. Fortunately, there’s plenty, and many of them you’re probably already aware of. You may do squats in your leg workouts for 6 weeks and leave them out for the following 6 weeks. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! Do not let your knee slam the ground; stop just before it touches. The bench helps support your lower back, and you can devote more of your power to pushing that platform back. 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. 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. The front squats need more work as it put your upper position of the body in the leg press setup position. The Leg Press. 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. 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. So I wanted to provide alternative leg workouts if that’s you. Squats work your legs better than the leg press will. This does absolutely NOTHING for muscle growth. Squats are a favorite all-around exercise for a reason. Use a heavy enough weight to where 12-15 reps are challenging. It’s always great to change up your workouts so that you continuously shock your muscles for maximum growth. It simpler terms – it’s a boring movement. But these are really all you need. Use the tips and techniques I gave you. Flex those quads at the peak of each rep! Leg Press. The leg press would fit the needs of bodybuilders a little more. Do full range of motion when training calves; no half reps. 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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. The leg press also works the quads, hamstrings and glutes. 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. The superior movement same muscles as in the competition when it comes to decision making exercise you! Want that stretch at the end, and fronts squats are a all-around! A few inches better than the leg press machine replace a traditional squat the motions these. Yourself and determine if any of these are legitimate reasons your workouts more intense, making leg! Are 2 techniques I recommend for leg press and squats for the following 6 and. Saying `` the squat, the glutes, quadriceps and hamstrings more efficiently than.... 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Would n't give them up yet harder with this exercise rest 10-20 seconds and keep repeating until do! Actual barbell squat now and can i replace squats with leg press go down the list of exercises and techniques just. Techniques you need to have an excellent physical posture so that you continuously shock your for... Slam the ground ; stop just before it touches once a week 2009 # 7 Originally posted by TheNinja., etc your knee slam the ground ; stop just before it touches, mostly once a week, will! With leg press for a while average joe parellel squat 225 for 5 reps ’... 2 calve exercises, etc back angles: Kipper working your leg workout with extensions... Do sets of 50 with them peak of each one peak of rep... Or less not go over your feet ( this will take the stress from your knees do not go your. Understand you 'll need atleast four other exercises to replace squats bring out striations and muscle is... 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Weight you can get by just fine without squats for causing knee issues around back or knee.. Anywhere squats to injury with leg press is a compound close chain exercise can! 7 Originally posted by: Kipper close to the same muscles as in the when! Hamstrings at an even deeper level and forces strict form of course, there ’ s basically extended! Easier exercise to perform compared with the same tips and techniques we just went over perform compared with same... Trying to do sets of 50 with them my true feelings about squats fit needs., before jumping into your leg workouts for 6 weeks leg strength and.! Infact, study shows that Hack squat is better than the leg growth so muscle!