Barbell Squat v Leg Press

keiraev
keiraev Posts: 695 Member
edited November 9 in Fitness and Exercise
I've just started the New Rules of Lifting programme for women which you need to do a squat with an Olympic barbell. There aren't many of these in my gym & I can never get near one when I need it.

I've seen people suggest using the leg press instead? I do other squats too usually with a kettlebell or something but can't do as heavy as I can on the leg press(45kg).

Don't these essentially work the same muscle groups? I have to say I do get sore shoulders from having a bar on my back sometimes so if I would rather use the leg press is this ok?
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Replies

  • paulamarsden
    paulamarsden Posts: 483 Member
    i use the leg press... for the simple fact its easier at the moment.. ie no need for a spotter, or to ask the scary muscle dudes to move.
  • RoanneRed
    RoanneRed Posts: 429 Member
    I hate the bar across my shoulders so use dumbbells but, having recently upped to 12.5kg dumbbells I may have to go to a bar soon. Squats will be more effective as you have to use stabilising muscles all through your body when standing, rather than isolating the leg muscles - more bang for your buck.
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Yes, they are similar enough for your needs.

    You can also do regular squats with dumbbells in your hands instead of the bar on your shoulders.
  • TrueBlueBruin78
    TrueBlueBruin78 Posts: 311 Member
    Essentially it does work the same muscle group. But Squats... are far better for you and burns 5x more calories then the leg press does. Squats utilizes your core (abs), chest, back, hamstring. So it works the same muscle that you are targeting (quads) but Squats are a total body workout.
  • taso42
    taso42 Posts: 8,980 Member
    I hate the bar across my shoulders so use dumbbells but, having recently upped to 12.5kg dumbbells I may have to go to a bar soon. Squats will be more effective as you have to use stabilising muscles all through your body when standing, rather than isolating the leg muscles - more bang for your buck.

    This.

    With proper position and practice, the bar won't hurt your shoulders or back. Form is of paramount importance in the squat. It's a much more technical exercise than it appears.
    http://startingstrength.com/articles/squat_rippetoe.pdf
  • JNick77
    JNick77 Posts: 3,783 Member
    I've just started the New Rules of Lifting programme for women which you need to do a squat with an Olympic barbell. There aren't many of these in my gym & I can never get near one when I need it.

    I've seen people suggest using the leg press instead? I do other squats too usually with a kettlebell or something but can't do as heavy as I can on the leg press(45kg).

    Don't these essentially work the same muscle groups? I have to say I do get sore shoulders from having a bar on my back sometimes so if I would rather use the leg press is this ok?

    Back Squats, when performed correctly, are the superior exercise of the two you mentioned. KB and DB squats are fine but they do not accomplish the same thing as the Back Squat. However, if Squatting is absolutely not possible then the Leg Press is a good leg exercise but don't think of it as a replacement to the squat. I'm actually really surprised that it's easier to get on a Leg Press than a weight rack for Squatting, it's usually in reverse.

    Another thing that is actually pretty decent are Bulgarian Split Squats which are performed with DB's. Not a replacement for the Back Squat but a solid exercise. If I couldn't Squat I would probably do those before doing the Leg Press, that's just my opinion though.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    Squats force you to use your core as a stabilizer, but yes, they essentially work the same muscles. Leg press is probably good enough.
  • jkuhn71
    jkuhn71 Posts: 199
    Not sure that this really answers your question - but it's an interesting read comparing squats to leg presses:
    http://www.bodybuilding.com/fun/shannon1.htm
  • Justjoshin
    Justjoshin Posts: 999 Member
    Just to bring up another point...

    If you are doing Leg Presses, and then graduate to squats one day when the rack is open. PLEASE DO NOT put the amount of weight youleg press on the bar and try to squat it.

    You will be squatting substantially less than what you leg press.


    BB.COM Link posted while I was typing makes this point as well.
  • Lizzy_Sunflower
    Lizzy_Sunflower Posts: 1,510 Member
    There is a group here as well, feel free to join us:

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
  • paulamarsden
    paulamarsden Posts: 483 Member
    Just to bring up another point...

    If you are doing Leg Presses, and then graduate to squats one day when the rack is open. PLEASE DO NOT put the amount of weight youleg press on the bar and try to squat it.

    You will be squatting substantially less than what you leg press.


    BB.COM Link posted while I was typing makes this point as well.

    definately, im doing squats unweighted at the moment as i have clicky knees!
  • keiraev
    keiraev Posts: 695 Member
    There is a group here as well, feel free to join us:

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    Already there :))
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    They're not remotely the same exercise
  • snookumss
    snookumss Posts: 1,451 Member
    The squat is MUCH better for you than the leg press. It incorporates many more muscles, your core and back and arms... everything else is included in the squat.
  • snookumss
    snookumss Posts: 1,451 Member
    Just to bring up another point...

    If you are doing Leg Presses, and then graduate to squats one day when the rack is open. PLEASE DO NOT put the amount of weight youleg press on the bar and try to squat it.

    You will be squatting substantially less than what you leg press.


    BB.COM Link posted while I was typing makes this point as well.

    LOL Many women couldn't lift a leg press weight off the squat rack bar! I know I can't lift my 405!
  • suebee03
    suebee03 Posts: 2 Member
    The leg press machine is not a good alternative to squats. Squats are the better exercise. In fact, if not used properly, one could get injured using the leg press.

    If the bar on your neck is uncomfortable, it is most likely positioned incorrectly. The bar should NOT be on your neck, but resting on your rhomboids, slightly below your neck.

    BTW, the smith machine is an even worse alternative for squats,
  • EPICUREASIAN
    EPICUREASIAN Posts: 147 Member

    definately, im doing squats unweighted at the moment as i have clicky knees!

    Not to highjack this thread, but when paula mentioned clicky, my thought wandered over to my knees popping every time I do squats. It makes me self-conscious and a little bit alarmed about squatting with weights--even though I'm sure that it's harmless as long as i don't feel pain.
  • JNick77
    JNick77 Posts: 3,783 Member
    Just to bring up another point...

    If you are doing Leg Presses, and then graduate to squats one day when the rack is open. PLEASE DO NOT put the amount of weight youleg press on the bar and try to squat it.

    You will be squatting substantially less than what you leg press.


    BB.COM Link posted while I was typing makes this point as well.

    LOL Many women couldn't lift a leg press weight off the squat rack bar! I know I can't lift my 405!

    Thank god for the manual breaks on the Hammer Strength Leg Press machines or I would've smashed my knees into my face a couple times. LOL
  • bigbugboo
    bigbugboo Posts: 161
    I hate the bar across my shoulders so use dumbbells but, having recently upped to 12.5kg dumbbells I may have to go to a bar soon. Squats will be more effective as you have to use stabilising muscles all through your body when standing, rather than isolating the leg muscles - more bang for your buck.

    Definitely this. The squat uses far more muscles and from differing angles to maintain balance and do the movement in good form. I too am doing NROLFW, and use a piece of foam pipe lagging from the plumbing merchants. It costs just a couple of £/$ for a length of it, and it works a treat to stop that ache from the bar on your shoulders. :)
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    The leg press machine is not a good alternative to squats. Squats are the better exercise. In fact, if not used properly, one could get injured using the leg press.

    If the bar on your neck is uncomfortable, it is most likely positioned incorrectly. The bar should NOT be on your neck, but resting on your rhomboids, slightly below your neck.

    BTW, the smith machine is an even worse alternative for squats,

    So, if someone CAN'T do squats for some reason, you would tell them NOT to do the Leg Press as an alternative? That makes no sense whatsoever. Yes, it's no secret squats are superior, but to say the Leg Press isn't a good alternative if someone can't do squats is curious.
    Please explain your stance on that.

    Oh, and if squats aren't done properly, one could also get injured, just like with every other piece of equipment in the gym, not just with the Leg Press.
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    I really have to wonder why so many of you are nit-picking this topic. Certainly the OP does more than just the one exercise in the gym, and isn't a bodybuilder.

    When it comes to lower body muscles, the two exercises target almost all of the same major and minor muscles. Yes, squats are superior, but in the case when someone can't perform the squat movement, the Leg Press will at least still target the same leg muscles.

    Let's not over-analyze this. The OP asked if the Leg Press could serve as an alternative to Squats if she can't get in the rack. If she's a new lifter, please explain why she can't swap the two.
  • karadawn14
    karadawn14 Posts: 41
    I go to an all ladies gym that is relatively old and we do not have a SINGLE BARBELL, only dumbells.

    What would you suggest? Squats with dumbells?
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    I go to an all ladies gym that is relatively old and we do not have a SINGLE BARBELL, only dumbells.

    What would you suggest? Squats with dumbells?

    Yes.
  • snookumss
    snookumss Posts: 1,451 Member
    The leg press machine is not a good alternative to squats. Squats are the better exercise. In fact, if not used properly, one could get injured using the leg press.

    If the bar on your neck is uncomfortable, it is most likely positioned incorrectly. The bar should NOT be on your neck, but resting on your rhomboids, slightly below your neck.

    BTW, the smith machine is an even worse alternative for squats,

    So, if someone CAN'T do squats for some reason, you would tell them NOT to do the Leg Press as an alternative? That makes no sense whatsoever. Yes, it's no secret squats are superior, but to say the Leg Press isn't a good alternative if someone can't do squats is curious.
    Please explain your stance on that.

    Oh, and if squats aren't done properly, one could also get injured, just like with every other piece of equipment in the gym, not just with the Leg Press.

    NOBODY SAID YOU SHOULDN'T DO A LEG PRESS.
  • JamesAnimalMcWilliams
    JamesAnimalMcWilliams Posts: 4
    generally speaking, if it's a free weight, you're having to use stabilisation muscles, which means you're using more muscle to do an exercise and therefore burning more calories based on the effort. You can do leg press if you want, nobody will tell you not to, but using a free bar and doing squats will definitely be a better option. If you can't find a weight, improvise? Use Kettlebells or some dumbells. Find whoever is using the bar and go ask them if you can use it after them. Regardless of who they are, they should have some knowledge of gym etiquette and will therefore say yes. It's a gym, not a cage fight :) otherwise ask someone from the gym if they could help you get hold of a bar.
  • keiraev
    keiraev Posts: 695 Member
    Thanks for all the replies :)

    Just so u know I DO do proper squats but with dumbells/ kettlebells , but if y want to lift heavy u kind if have to use a bar I guess. The heaviest kettlebell in the gym is 24kg.

    I just wondered if the leg press was a good alternative to squatting with heavy weights (ie. 50 kilos +)

    I reckon I'm just gonna have to wait my turn for that rack *scared* ;)
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    The leg press machine is not a good alternative to squats. Squats are the better exercise. In fact, if not used properly, one could get injured using the leg press.

    If the bar on your neck is uncomfortable, it is most likely positioned incorrectly. The bar should NOT be on your neck, but resting on your rhomboids, slightly below your neck.

    BTW, the smith machine is an even worse alternative for squats,

    So, if someone CAN'T do squats for some reason, you would tell them NOT to do the Leg Press as an alternative? That makes no sense whatsoever. Yes, it's no secret squats are superior, but to say the Leg Press isn't a good alternative if someone can't do squats is curious.
    Please explain your stance on that.

    Oh, and if squats aren't done properly, one could also get injured, just like with every other piece of equipment in the gym, not just with the Leg Press.

    NOBODY SAID YOU SHOULDN'T DO A LEG PRESS.

    In all honesty, a properly performed squat is safer than a leg press (other than horizontal leg press) because your knees aren't coming to your chest every time.

    If you can't perform a regular squat, there are multiple alternatives (hack squat, sumo squat, box squat, etc.) and still do the same movement. Not to mention you can use dumb bells, kettle bells, or anything heavy to squat properly.

    To the OP: there's nothing wrong with asking the guy doing curls in the squat rack to move, most likely you'll be backed up by a couple other guys in the gym.
  • thefuzz1290
    thefuzz1290 Posts: 777 Member


    I just wondered if the leg press was a good alternative to squatting with heavy weights (ie. 50 kilos +)

    The leg press is a good supplement to the squat since it allows you to isolate your leg muscles and lift heavier (which will help improve your squat).
  • JNick77
    JNick77 Posts: 3,783 Member
    I go to an all ladies gym that is relatively old and we do not have a SINGLE BARBELL, only dumbells.

    What would you suggest? Squats with dumbells?

    Yes.

    Agree. Also recommend the Bulgarian Split Squat. Walking lunges are a very good exercise with DB's too.
  • ChristyU74
    ChristyU74 Posts: 234 Member

    Another thing that is actually pretty decent are Bulgarian Split Squats which are performed with DB's. Not a replacement for the Back Squat but a solid exercise. If I couldn't Squat I would probably do those before doing the Leg Press, that's just my opinion though.

    On the reverse side, can I use a barbell for the Bulgarian Split Squat? Or for static lunges, and step ups as well? I have been using DBs mostly, but am having trouble with my grip strength once I get past the 25lb DBs. I feel more comfortable using a barbell for these moves, and feel like I can use more weight this way.
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