Leg Press vs Squats vs ???

alyssamiller77

Hey guys, I've got a question about lifts that work your upper legs. Up to this point, my preference has been the leg press. My club has your typical leg press sled with free weights and I really like that the leg press gets your glutes, hamstrings and quads all involved pretty easily. I've typically shied away from Squats because my gym only has smith machines, no squat racks and I have lower back trouble so it's very easy for me to aggravate if my form gets at all out of line.

Last night however, I think I maxed out on the leg press. I was doing 6 reps at 620lbs and their is no room on the sled for any additional weights. I've noticed when I do squats, my weight is much lower (like 220-250 for 6 reps). So the questions are: 1. is that discrepancy between squat weight and leg press weight typical for most? 2. Given my concerns, available equipment, etc. what direction would you go next to work the quads and hamstrings?

I tried doing weighted lunges last night and that seemed to be challenging, what do you think? Sufficient to continue building mass? Let me know your thoughts or ideas for other exercises I maybe haven't considered yet.

UponThisRock

1. yes

2. to a gym that doesn't suck

MB_Positif

1. Yes...I am a 5'-2" girl and I can squat 5 reps at maybe 65 pounds right now, but I can leg press 420. Major discrepancy!

2. I would have to agree with UponThisRock...except even if you had a squat rack available, would you be comfortable doing squats with your back issues? I think that if you concentrate on good form and start with a low weight on squats that doesn't aggravate your back you can get the numbers up over time.

Good luck!

joejccva71

There are so many more variables that come into play when it comes to doing Full Squats that the difference is huge. Leg Press just cannot compare.

You do what you can. If you are unable to join a gym that has squat racks, then you either use dumbells or you can do the Smith Machine but you need to make sure you aren't overextending your knees. But yet again, the different between Full Free Bar Squats vs Smith Machine is also huge.

ZeroWoIf

Hey guys, I've got a question about lifts that work your upper legs. Up to this point, my preference has been the leg press. My club has your typical leg press sled with free weights and I really like that the leg press gets your glutes, hamstrings and quads all involved pretty easily. I've typically shied away from Squats because my gym only has smith machines, no squat racks and I have lower back trouble so it's very easy for me to aggravate if my form gets at all out of line.

Last night however, I think I maxed out on the leg press. I was doing 6 reps at 620lbs and their is no room on the sled for any additional weights. I've noticed when I do squats, my weight is much lower (like 220-250 for 6 reps). So the questions are: 1. is that discrepancy between squat weight and leg press weight typical for most? 2. Given my concerns, available equipment, etc. what direction would you go next to work the quads and hamstrings?

I tried doing weighted lunges last night and that seemed to be challenging, what do you think? Sufficient to continue building mass? Let me know your thoughts or ideas for other exercises I maybe haven't considered yet.

Leg presses are great but the problem with them is that most people never end up doing a full 90 degree rep thus they are not stimulating the quadriceps properly. They are a great compliment to end a workout.

Weighted lunges are hated by most people because they involve a lot of concentration and dedication. They are perhaps one of the most complete exercises for the legs aside from barbell squats. Don't do crazy 12 reps per leg, aim at the heaviest weight you can use to do reps in within the 7 -8 rep range. The worst mistake you can do with lunges is use too much weight as it makes the exercise extremely uncomfortable for some and perhaps worsens the form. Either how don't do these every week but alternate your leg exercises.

Barbell squad when squatting all the way with proper form will build you a great pair of squads, and it stimulates all the muscles in that area if you use proper form.

Another exercise that I never see on the gym anymore is the bench dumbbell squat. You basically use the bench so you don't fall like a dumbass on your *kitten* lol. Use a nice pair of heavy dumbbells and go down in full range looking forward and not down because with squats you want to have a straight neck and and look directly in front of you. Then you go down in full motion and use the bench to let you know when to come back up again. These are one of my favorites.

If you got a good spotter then a front barbell squat is also a great exercise. He will have to spot you while he is in front of you.


Working out the legs are the most fun thing you can do but always make sure you use a compound exercise movement and concentrate on good form. Then use 2 other exercises for the quads such as extensions and leg presses to compliment the rest of the workout.

ZeroWoIf

There are so many more variables that come into play when it comes to doing Full Squats that the difference is huge. Leg Press just cannot compare.

You do what you can. If you are unable to join a gym that has squat racks, then you either use dumbells or you can do the Smith Machine but you need to make sure you aren't overextending your knees. But yet again, the different between Full Free Bar Squats vs Smith Machine is also huge.

Leg Press like I said just as complimentary as leg extensions but like you said the stimulation on the muscle with a full squat is another ball game. With like any workout, perform a lot of work, rest as little as possible, and lift your heaviest. I seen people do like 10 sets of leg extensions and they keep going to other leg machines and end up doing more of the same lol. Then sit there for like 7 min in between.

You perform 4 sets of full squad for 7 reps as your main compound exercise and your legs at that point will be extremely stimulated and pumped from all the blood rushing through the fibers.

Then you do about 3 sets of another exercise such as leg extension for example. Or even finish the workout with a good 3 sets of leg extensions with 1 min of rest in between sets. After this workout and depending on how hard you worked your quads will be dead.

I personally do quads first thing in the week, and then I hit the hamstrings at the end of the week alone after my quads heal.

alyssamiller77

Great stuff guys, much appreciated. Changing gyms really isn't an option at this point so finding alternatives is key.

ZeroWoIf

Great stuff guys, much appreciated. Changing gyms really isn't an option at this point so finding alternatives is key.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps Check out these exercises to give you ideas. Some of the ones i mentioned are here at least.

ouija86

Foot placement on the legpress can change the exercise entirely. Change you're stance around, you'll feel the difference.

Before my knee injury I was only squatting 315x10...but legpress I was doing over 1,000x10. Completely different exercises.

Lunges are great. If you're worried about you back with squats do what cessna suggested, put a bench under the bar and go down till you're sitting on it then go back up (box squats). Also one great exercise that is smith machine only, place your feet ~2 feet out infront of you so that at the low point of the squats it looks like you are sitting in a chair. It's great variety and can engage your hamstrings if you focus properly.

ZeroWoIf

Foot placement on the legpress can change the exercise entirely. Change you're stance around, you'll feel the difference.

Before my knee injury I was only squatting 315x10...but legpress I was doing over 1,000x10. Completely different exercises.

Lunges are great. If you're worried about you back with squats do what cessna suggested, put a bench under the bar and go down till you're sitting on it then go back up (box squats). Also one great exercise that is smith machine only, place your feet ~2 feet out infront of you so that at the low point of the squats it looks like you are sitting in a chair. It's great variety and can engage your hamstrings if you focus properly.

If I take you to a gym in my city and we can pick a random one then we are always going to find the "leg press'" guy. Guy loading up a bunch up plates and does like 10-15 sets to impress people haha.

VMarkV

Try taking your heels off of the leg press and use the full ROM possible for the machine...bend your legs like hell. This will probably cut your leg press weight in half and work the quads more

ilovedeadlifts

1. yes

2. go to a gym that doesn't suck

this.

You should definitely be squatting.

waldo56

If you have access to dumbbells you can do weighted pistol squats. A little weight goes a long way with them. It could take a while to learn the form and balance, and strengthen your balancing muscles, it is not an easy exercise to do. They are easiest with very small dumbbells (balance issues makes the BW version harder).

musclebuilder

Hey guys, I've got a question about lifts that work your upper legs. Up to this point, my preference has been the leg press. My club has your typical leg press sled with free weights and I really like that the leg press gets your glutes, hamstrings and quads all involved pretty easily. I've typically shied away from Squats because my gym only has smith machines, no squat racks and I have lower back trouble so it's very easy for me to aggravate if my form gets at all out of line.

Last night however, I think I maxed out on the leg press. I was doing 6 reps at 620lbs and their is no room on the sled for any additional weights. I've noticed when I do squats, my weight is much lower (like 220-250 for 6 reps). So the questions are: 1. is that discrepancy between squat weight and leg press weight typical for most? 2. Given my concerns, available equipment, etc. what direction would you go next to work the quads and hamstrings?

I tried doing weighted lunges last night and that seemed to be challenging, what do you think? Sufficient to continue building mass? Let me know your thoughts or ideas for other exercises I maybe haven't considered yet.

The leg press removes balance and stability from the equation so naturally you are going to lift much greater weights with the leg press than possible with a squat. Lunges are always a good option and there are numerous variations you can do like the standard lunge, walking lunge, reverse lunge, lateral lunge which will allow you to get some work done in the frontal plane..split squats are an option. Db rdl's are another exercise..You just have to get creative because you are so limited with equipment. Do a google search for " Francisco Montealegre wheels from hell" He is a bodybuilder and he created a routine around a leg press I believe because of a back injury. Its extremely challenging and will allow you to get more out of that leg press.

JeffseekingV

Smith machine like this?

That is about as close to a true free weight squat as you can get. I use this and it tends to prevent me from twisting. But my machine allows a free motion front and back so it's not limiting the range of motion


If you want to do a light free weight squat, try a power clean to a front squat.

ZeroWoIf

Smith machine like this?

That is about as close to a true free weight squat as you can get. I use this and it tends to prevent me from twisting. But my machine allows a free motion front and back so it's not limiting the range of motion


If you want to do a light free weight squat, try a power clean to a front squat.

Better than doing 500 sets of leg press. The free motion range is hurt but better than anything.

JeffseekingV

The one I use is about as good as it gets. I could just use a free weight bar in the rack for a 100% free weight lift.

alyssamiller77

Yep that's pretty much the style of Smith Machine I have available at this point. I'm probably going to shift over to doing more squats and I think I'll couple it with lunges. I really liked the workout I got from doing weighted lunges and the fatigue in my muscles the few days following tells me I could use more work on them I'll also check out Francisco Montealegre and see what he's got going. I appreciate all the ideas folks.