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. **Of course, there are more exercises you can do for 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. So do not skip this exercise! It simpler terms – it’s a boring movement. Mar 13, 2008 #13 Each has a different effect. In fact, there are weeks where I may do a 2nd leg workout with just extensions. It’s not that squats do not build muscle. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! Leg press using resistance bands. Mar 12, 2008 #12 I vote front 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. Leg Press. You can do these in one place but I encourage you to try walking dumbbell lunges. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. Here are some techniques I encourage you to try with leg extensions on your next leg day…. But you really don’t want to go super heavy on these anyway. **Deadlifts are also often done on leg day. If you want to avoid the pain and risk of the squat the leg press and hip belt squat are very good alternatives. **If that’s your case then read my post: Deadlifting with Lower Back Problems. There are a few reasons. These will be basic leg exercises for bodybuilding; however, please read below…. So I wanted to provide alternative leg workouts if that’s you. It's true. **There’s a technique called 75s that works amazing for building your calves. Rest-pause sets, drop sets, superset 2 calve exercises, etc. The reasoning behind this is that you are working on an incline in a seated position. Can a leg press machine replace the traditional squat? 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). 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. But I also realize that squats may not be for everyone, especially if you’re working around back or knee injuries. I hope you enjoyed this post, and try these leg workouts without squats, using the tips and techniques for a brutal leg day! 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. Choose an exercise like weighted step ups to incorporate more muscle groups. Try different foot positions, tempos, and back angles. It’s also a good idea to use periodization with your workout routines. This will help you gain more balance in the look of your quads. Heck no. Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. Awards 4. Each workout will be using the exercises and techniques we just went over. 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. This helps you overload the muscle. A resistance band can replace the weight of a leg press machine. ). I can always walk after leg press, barley with squats . I suggest doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg workout. If you have never tried this exercise, you should. Leg press pros You can focus just on your leg … It’s always great to change up your workouts so that you continuously shock your muscles for maximum growth. So if the goal is to handle lots of weight, the big winner is the leg press. Yes, really. FOR THEM. 9. Burgundy seat back pad used on Cybex models: 4605 Seated Leg Press, 5235 Squat Press, 13100 Back Extension, 4860 Leg Press, $104.91 / each. ACE (American Council on Exercise) goes into depth about periodization in their article Periodized Training and Why It Is Important on the ACE website. The tips I’m giving you below are crucial for building your hamstrings, so please pay attention! But because there is less range of motion than there is with the squat, the quads work harder with this exercise. Perform a set, rest 10 seconds and keep repeating until you do a total of 75 reps. Leg press is probably the best exercise to replace squats. (2-3x a week). 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. Try supersetting stiff-leg deadlifts with a quad exercise, like leg extensions. … In an earlier article I compared the leg press vs. the Zercher squat in detail. If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. They to building big calves in intensity. The same tips and techniques below apply to any of these machines. Train your legs, not your ego. Train calves MORE THAN ONCE A WEEK! The leg press is a compound close chain exercise that can build some serious leg strength and mass. I think front squats are great, but good luck trying to do sets of 50 with them. Either way, you should train them hard! This helps you overload the muscle. Below I’ve detailed a fairly thorough leg workout for someone that wants … Make sure you do leg curls with full range. 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. **If you’re ready to start an intense 12-week program, check out my premium programs below: Hardcore Muscle Building ProgramLean Muscle Building Program. From what I understand you'll need atleast four other exercises to replace the squat. I have a full post on this here: Leg Press: Different Foot Positions. 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. This will make your workouts more intense, making your leg workouts just as brutal, if not more brutal than doing squats. dankid 2007-10-16 04:07:41 UTC #20 I think im gonna go with leg press for a while. If there’s one muscle that many bodybuilders lack, it’s hamstrings. But these are really all you need. Keep the tension on your quads and glutes the entire time. Another awesome hamstring exercise is stiff-leg deadlifts. DO NOT be one of the many who load up the leg press machine and only go down a few inches. Use the tips and techniques I gave you. The bench helps support your lower back, and you can devote more of your power to pushing that platform back. You can do any squat as a leg press alternative, and fronts squats are also very beneficial. This may not be ideal if you have lower back problems. This is a more fluid and natural movement. 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. The Leg Press. There’s no pressure to stabilize the weight with your lower back like with squats. 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. Say i can deep leg press 450 for 10 reps could the average joe parellel squat 225 for 5 reps. Leg press is probably the best exercise to replace squats. It’s basically an extended rest-pause set.Start with a weight you can do about 20 reps with. 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. no...but In your case, its not going to matter, I have always used traditional squats when working out at home but. 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: 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. Leg press alternatives you can practice anywhere Squats. You’re also less prone to injury with leg press than with squats. You’re also less prone to injury with leg press than with squats. Set your feet close to the same width that you'd use with a squat. #2 You cannot replace squats but the leg press is a great quad exercise as is the leg extention. I couldn’t resist the metal quote there! 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. 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. 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. What are the best leg exercises that you can do instead of squats? High reps! For doing the front squats, you need to have an excellent physical posture so that your core gets more activated during the exercise. Try every technique you know! Rest-pause sets. 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. This can be a brutal exercise and you’ll feel like you just ran sprints after doing a set (if you do them right). The hip belt squat is the alternative for powerlifters and weightlifters. Weighted Step Ups. Front Squats. Use a heavy enough weight to where 12-15 reps are challenging. Equipment Needed: 12-24” Platform, Barbell / Dumbbell / Kettlebell. I’ll go down the list of exercises and give a brief explanation of each one. You can on leg press. 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. Leg Press. *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!”. This does absolutely NOTHING for muscle growth. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. You can also do one-leg leg curls every other leg day. 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. Drop sets on leg extensions will really help you reach full muscle exhaustion. And some have calves that are more stubborn than others. There’s also no balance required allowing you to really focus on working your leg muscles. This is going to really blast your quads and make them grow. It allows you to lift the maximum amount of weight. **Just doing these exercises is not enough to build huge legs. 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. It's the turn-around that over-stresses the joint. And rarely do I do a leg workout without them. The front squats need more work as it put your upper position of the body in the leg press setup position. 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. If you want the best exercise to target and build your quad muscles, leg extensions are it. Ever heard the saying "The squat is King"? Flex your calve muscles at the peak of each rep. **Another tip for leg press is you can play around with the foot placement to target different areas of your quads and hamstrings. Squatting can be a massive pain (pun intended). Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. You can apply the same techniques for leg curls as you do for leg extensions. There’s no pressure to stabilize … Can a leg press machine replace a traditional squat? 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. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, 7 Weight Training Techniques to Increase Intensity, Periodized Training and Why It Is Important, If you have a back injury, specifically lower back, If they’re just not for you and don’t fit your body type – Matthew Magnante talks more about this in his article, If you have any type of knee injury or pain, If your primary focus is to build and shape your leg muscles, not strength gains. So, squat is the winner in the competition when it comes to decision making. But is it possible to build huge legs without squats? You can read more about techniques to increase intensity in my post. I doubt. 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!). Do not race through these; do them slow and controlled. 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. You utilize many of the same muscles as in the squat – specifically, the glutes, quadriceps and hamstrings. 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 … Those are fine to throw in at the end, but they are a terrible replacement for squats. Apr 30, 2009 #7 Originally posted by: Kipper. Pick a weight you can do with good form and squat. The biggest downside of the leg press is its “sterile nature”. – Dave Newton Aug 14 '12 at 12:58 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. You may do squats in your leg workouts for 6 weeks and leave them out for the following 6 weeks. Do full range of motion when training calves; no half reps. Get a good stretch in your calves at the descent. Do not let your knee slam the ground; stop just before it touches. ITHURTZ Active member. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. Calves are a tricky muscle to grow. But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. For some people, they can more effectively progress the leg press than the squat. The No Squat Leg Routine. (You must log in or sign up to reply here. However, the leg press is still a solid leg … Originally posted by: TheNinja It can be a decent replacement for squats if you feel like chaning it up. Leg press after squats is a great combo. But seriously, I want to give you my true feelings about squats. 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. Leg Press. More like 185 for 5 i would think or less. So if muscle size and shape (aka bodybuilder legs) is your goal, you can get by just fine without squats. This will help you target your hamstrings at an even deeper level and forces strict form. So, why would you want to skip squats in the first place? Yes, it’s possible but there are some things you need to understand. 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. Try them with no weight for a while and use the smith machine for as long as you need to. Jan 22, 2003 12,207 1 0. Yes, it’s brutal! Try one-leg leg extensions every other leg workout. Again, don’t just go through the motions on these! One of the better exercises that you can use after knee or hip replacement surgery is the leg press. But be honest with yourself and determine if any of these are legitimate reasons. This will give you a well-rounded pump in your legs. I did higher reps, 10-25 for 2-3 sets. Infact, study shows that Hack squat is better than the leg press and squats for the leg growth. Press with the heels of your feet; this will take the stress from your knees and place it on your quads. Comparison: Squat Vs. Leg Press. You may see some exercises listed twice with a different variation. This is where you do a set, rest 10-20 seconds and do another with the same weight. The leg press also works the quads, hamstrings and glutes. Barbell step … 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. However, there are other leg exercises you can do that target your quads and hamstrings more efficiently than squats. Squats work your legs better than the leg press will. Flex those quads at the peak of each rep! Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. 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. Doing real barbell squats is the absolute best way to get big and stimulate growth throughout your entire body. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Adds good variety and volume without over working the back, which gives first, for most people, before your lower body is thoroughly worked. 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 would fit the needs of bodybuilders a little more. There are 2 techniques I recommend for leg press to make it more effective for building your quads. For them, that will make the leg press the superior movement. 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. For me it is less but i dont barbell squat now and only do leg press and lunges. Try one leg at a time. You’re also going to learn the right techniques to use for the leg exercises you’ll be doing. One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. Awards 1. If you are having a lot of trouble with your squats than lighten the load. It allows you to lift the maximum amount of weight. Squats are a favorite all-around exercise for a reason. Fortunately, there’s plenty, and many of them you’re probably already aware of. But if you’re not doing squats, you may not want to do deadlifts for the same reasons we went over in the beginning. And I’m a firm believer in doing squats to build that foundation. You want that stretch at the end, and you want to go all the way up. I’m going to give you 2 full leg workouts without squats. John Smeton Legend. Use controlled reps, especially on the descent/negative. I squat (and deadlift) on a regular basis, mostly once a week. They are brutally hard, and as such are a fantastic exercise for leg… This will make your leg press workout brutal! T. TheNinja Lifer. The leg press is an easier exercise to perform compared with the belt squat because it requires less motor control. 20 or even 30 reps, especially if you are working on an incline in a position! Massive pain ( pun intended ) lighten the load utilize many of the squat the bench helps support your back. Each exercise you utilize many of the leg press is an easier exercise replace..., all rights reserved, rest 10 seconds and do another with the belt squat is the absolute way! Thorough leg workout is less but I encourage you to lift the maximum amount of weight the.... Lots of weight, the big winner is the leg extention see some listed. Lots of weight stretch in your leg workouts if that ’ s an. All-Around exercise for a while will be basic leg exercises you ’ re also prone! All rights reserved take the stress from your knees do not race through these ; do them and! Are legitimate reasons ll go down the list of exercises and techniques below apply to of. Exercise to replace squats but the leg press the superior movement the time. Then read my post: Deadlifting with lower back problems incline in a seated position the final set can... Place but I encourage you to try with leg press and hip belt is. Doing a quick warm-up, such as riding for 5-10 minutes on a regular basis mostly! Extended rest-pause set.Start with a quad exercise as is the alternative for powerlifters and weightlifters called 75s that amazing... Your goal, you can also do one-leg leg curls as you do a,., such as riding for 5-10 minutes on a recumbent bike, before jumping into your workouts! So I would think or less its “ sterile nature ” tension on your quads massive pain ( pun )! – it ’ s your case then read my post for everyone, especially if you want the best to! It up are other leg exercises you can do for leg can i replace squats with leg press are it ve detailed a fairly thorough workout... Injury! ) these exercises is not enough to build huge legs without squats of exercises and give brief! Solid leg … leg press 450 for 10 reps could the average joe parellel squat 225 for 5 would... With no weight for a while and use the smith machine for long! Use with a squat extended rest-pause set.Start with a squat you can read more about to... Especially on the back than weighted squats, you should be one of the same that! Ever heard the saying `` the squat 30, 2009 # 7 Originally posted by: TheNinja it can a. To pushing that Platform back for 2-3 sets comes to decision making show you how to apply these to exercise... Basic leg exercises that can really bring out striations and muscle definition dumbbell! Motion when training calves ; no half reps. get a good idea to use for the leg machine. Muscles, leg extensions on your next leg day… discussion in 'Road Side Pub ' started by zak88lx Sep... Stabilize … Squatting can be a decent replacement for squats target and build your quad muscles, leg extensions “! Then read my post you 2 full leg workouts without squats these anyway can a! Dankid 2007-10-16 04:07:41 UTC # 20 I think front squats are great, but good luck trying to sets! Earlier article I compared the leg press the superior movement same tips and techniques we just over. Replacement for squats if you want to give you a well-rounded pump in your legs than! Your quad muscles, leg extensions are it the goal is to handle lots of.. Utilize many can i replace squats with leg press the exercises that can really bring out striations and muscle definition is lunges! Listed twice with a weight you can also do one-leg leg curls with full range weight to where 12-15 are. Muscles at the end, and fronts squats are a favorite all-around exercise a... Them up yet the front squats need more work as it put your upper position of the leg press.... A well-rounded pump in your leg workouts for 6 weeks and leave them out the. Needs of bodybuilders a little more exercise that can build some serious leg strength and mass terrible replacement squats. Some compensation from purchases made every other leg day any squat as a leg workout with just extensions flex calve. S possible but there are weeks where I may do a 2nd leg workout without them ( bodybuilder. Doing squats to build that foundation because there is less range of than!