Leg press vs. squats: While both exercises offer many benefits, is one better than the other for increasing lower body strength and boosting calorie burning? Let’s find out.
Leg presses and squats are two of the go-to moves in almost every workout. Both are fantastic for targeting multiple leg muscles, such as the quads, glutes, hamstrings, and calves. On the one hand, squats, a compound movement, engage multiple muscle groups and promote functional strength and overall balance. On the other hand, leg presses involve pushing heavy weights through the legs, which not only strengthens the leg muscles but also targets the core. But have you ever wondered which of the two exercises will really work your lower body muscles and burn calories: the leg press or squats? We’ll help you find out.
Leg Press vs. Squats: The Difference
Although both leg presses and squats are effective lower body exercises that primarily work your quads or quadriceps, they are nonetheless different from each other and offer different benefits.
Leg press
The leg press is a lower-body strength training exercise performed on a machine where you push a weighted platform with your legs. It primarily targets the large muscle groups in the lower body such as the quadriceps, hamstrings, glutes, and gastrocnemius, according to a study published in the International Journal of Environmental Research and Public Health. It provides more stability and isolates the leg muscles. Here’s how to perform the leg press:
- Sit on the machine with your back against the cushion and your feet placed shoulder-width apart on the platform.
- Adjust the seat so that your knees are at a 90-degree angle.
- Push the platform by extending your legs (but without jerking), keeping your feet flat and your knees aligned with your toes.
- Slowly return to the starting position by bending your knees.
- Avoid locking your knees at the top and maintain a controlled movement throughout the exercise.
Squat
Squats are a compound exercise that can be performed in a number of ways. However, a standard squat involves lowering your body into a seated position by bending your knees, then returning to a standing position. According to a study published in the Journal of Sports Science and MedicineSquats primarily target the core, back, hips, glutes, and legs and can help burn fat and promote weight loss. Squats require balance and coordination, providing a more functional full-body workout and improving core strength. Here’s how to perform squats:
- Stand with your feet shoulder-width apart and your toes turned slightly outward.
- Keep your chest up and your back straight.
- Bend your knees and lower your body as if you were sitting in a chair, making sure your thighs are parallel to the floor or slightly below.
- Keep your weight on your heels and knees.
- Push through your heels to return to the starting position.
- Maintain a controlled pace and avoid letting your knees move inward.
Read also : Squat vs Deadlift: Which is Better for Strength?
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Advantages and Disadvantages of the Leg Press
Benefits:
1. Lower body strength: Leg press exercises effectively target the quads, hamstrings, and glutes, helping to build lower body muscle mass and strength.
2. Controlled movement: You perform the leg press in a controlled manner, which helps reduce the risk of injury compared to weighted squats.
3. Easy to make: It is very easy to adjust the weight and perform this exercise.
4. Less load on the spine: Since the leg press machine provides back support, it causes less strain on the lower back, making it beneficial for people with back problems.
The inconvenients:
1. Cannot be done without equipment: Unlike squats, which require no equipment, the leg press requires access to a specific machine, which is not always available.
2. Stretch one leg: The machine will move the same whether both legs are pushing equally or whether only one leg is putting in extra effort. This can cause one leg to work harder than the other.
3. Risk of injury: If you put too much weight on your shoulders or lock your knees when extending your legs, you risk injuring your knee.
Advantages and disadvantages of squats
Benefits:
1. Builds strength: Squats target multiple muscle groups including the quads, hamstrings, glutes, and lower back, improving overall strength and muscle tone.
2. Improves functional physical condition: Squats mimic natural movements (standing or bending), which helps improve balance, stability and mobility beneficial for daily activities.
3. Increases metabolic rate: Squats engage large muscle groups, which can increase heart rate and boost calorie burning, helping with weight management.
The inconvenients:
1. Risk of injury: Poor posture or carrying excessive weight during squats can lead to knee, lower back, or shoulder injuries. Be sure to follow proper technique.
2. Stress on joints: Squats can put a lot of stress on your knees and hips, so it’s not recommended to do them if you have pre-existing knee problems, such as arthritis.
Read also : 9 Exercises to Tone Your Legs and Strengthen Your Lower Body
Leg Press or Squats: Which is Better?
Leg presses and squats are great exercises, but they have different pros and cons. Squats are a compound exercise that targets multiple muscle groups, including the quads, hamstrings, glutes, and core. Squats can be performed in a variety of ways, with or without weights.
While leg presses are a more isolated exercise that focuses primarily on the quads, hamstrings, and glutes, they don’t target the core or hip muscles. This is a more beginner-friendly exercise. However, it still allows you to lift heavy weights and target all of the leg muscles.
If you’re looking for a full-body workout, squats have the edge over leg presses. But if balance is an issue or you have shoulder or back pain, leg presses may be a better choice. However, squats are a better exercise than leg presses if you want to strengthen your lower body and burn calories because of the higher energy expenditure required to perform the movement. Also, keep in mind that spot reduction is a myth, so you should incorporate these exercises into your overall workout, as they may not benefit you if done interdependently.
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