Rest-pause sets. Leg press is probably the best exercise to replace squats. Comparison: Squat Vs. Leg Press. But these are really all you need. It’s also a good idea to use periodization with your workout routines. 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. The leg press is a compound close chain exercise that can build some serious leg strength and mass. There’s no pressure to stabilize … The tips I’m giving you below are crucial for building your hamstrings, so please pay attention! There’s also no balance required allowing you to really focus on working your leg muscles. For doing the front squats, you need to have an excellent physical posture so that your core gets more activated during the exercise. Ever heard the saying "The squat is King"? FOR THEM. So if muscle size and shape (aka bodybuilder legs) is your goal, you can get by just fine without squats. The hip belt squat is the alternative for powerlifters and weightlifters. **If that’s your case then read my post: Deadlifting with Lower Back Problems. Set your feet close to the same width that you'd use with a squat. I think front squats are great, but good luck trying to do sets of 50 with them. 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. Again, don’t just go through the motions on these! You utilize many of the same muscles as in the squat – specifically, the glutes, quadriceps and hamstrings. A resistance band can replace the weight of a leg press machine. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Leg press alternatives you can practice anywhere Squats. Leg press is probably the best exercise to replace squats. Front Squats. 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. Squats are a favorite all-around exercise for a reason. 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. Leg Press. Try one leg at a time. Can a leg press machine replace a traditional squat? 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. Mar 13, 2008 #13 Each has a different effect. **There’s a technique called 75s that works amazing for building your calves. Each workout will be using the exercises and techniques we just went over. This is going to really blast your quads and make them grow. More like 185 for 5 i would think or less. T. TheNinja Lifer. Say i can deep leg press 450 for 10 reps could the average joe parellel squat 225 for 5 reps. I’ll go down the list of exercises and give a brief explanation of each one. Awards 4. You can also do one-leg leg curls every other leg day. I squat (and deadlift) on a regular basis, mostly once a week. From what I understand you'll need atleast four other exercises to replace the squat. The biggest downside of the leg press is its “sterile nature”. And rarely do I do a leg workout without them. I did higher reps, 10-25 for 2-3 sets. **Of course, there are more exercises you can do for legs. ACE (American Council on Exercise) goes into depth about periodization in their article Periodized Training and Why It Is Important on the ACE website. (You must log in or sign up to reply here. But if you’re not doing squats, you may not want to do deadlifts for the same reasons we went over in the beginning. Rest-pause sets, drop sets, superset 2 calve exercises, etc. The leg press also works the quads, hamstrings and glutes. Use a heavy enough weight to where 12-15 reps are challenging. #2 You cannot replace squats but the leg press is a great quad exercise as is the leg extention. Train your legs, not your ego. But seriously, I want to give you my true feelings about squats. 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. Flex those quads at the peak of each rep! Yes, really. 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. Squats work your legs better than the leg press will. Try every technique you know! But if knee or hip issues keep you from hitting the squat rack, you can still have a legit leg day at the gym. 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. Choose an exercise like weighted step ups to incorporate more muscle groups. 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. The front squats need more work as it put your upper position of the body in the leg press setup position. Jan 22, 2003 12,207 1 0. Yes, it’s brutal! If there’s one muscle that many bodybuilders lack, it’s hamstrings. Doing real barbell squats is the absolute best way to get big and stimulate growth throughout your entire body. Equipment Needed: 12-24” Platform, Barbell / Dumbbell / Kettlebell. This may not be ideal if you have lower back problems. Try them with no weight for a while and use the smith machine for as long as you need to. DO NOT be one of the many who load up the leg press machine and only go down a few inches. But I also realize that squats may not be for everyone, especially if you’re working around back or knee injuries. The leg press would fit the needs of bodybuilders a little more. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. For me it is less but i dont barbell squat now and only do leg press and lunges. 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. So, why would you want to skip squats in the first place? You may see some exercises listed twice with a different variation. 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!). **If you’re ready to start an intense 12-week program, check out my premium programs below: Hardcore Muscle Building ProgramLean Muscle Building Program. 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. *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!”. You can on leg press. You can apply the same techniques for leg curls as you do for leg extensions. If you want to avoid the pain and risk of the squat the leg press and hip belt squat are very good alternatives. 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. So I wanted to provide alternative leg workouts if that’s you. Use controlled reps, especially on the descent/negative. Can a leg press machine replace the traditional squat? You’re also less prone to injury with leg press than with 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. But you really don’t want to go super heavy on these anyway. Fortunately, there’s plenty, and many of them you’re probably already aware of. Use the tips and techniques I gave you. 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. This can be a brutal exercise and you’ll feel like you just ran sprints after doing a set (if you do them right). … This will give you a well-rounded pump in your legs. Do not race through these; do them slow and controlled. So if the goal is to handle lots of weight, the big winner is the leg press. They are brutally hard, and as such are a fantastic exercise for leg… Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. I suggest doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg workout. I can always walk after leg press, barley 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. I couldn’t resist the metal quote there! (2-3x a week). **Just doing these exercises is not enough to build huge legs. There are a few reasons. This does absolutely NOTHING for muscle growth. Try different foot positions, tempos, and back angles. Train calves MORE THAN ONCE A WEEK! Awards 1. The bench helps support your lower back, and you can devote more of your power to pushing that platform back. And I’m a firm believer in doing squats to build that foundation. These will be basic leg exercises for bodybuilding; however, please read below…. 9. **Another tip for leg press is you can play around with the foot placement to target different areas of your quads and hamstrings. You’re also less prone to injury with leg press than with squats. This will help you gain more balance in the look of your quads. High reps! It allows you to lift the maximum amount of weight. Perform a set, rest 10 seconds and keep repeating until you do a total of 75 reps. ITHURTZ Active member. 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. Make sure you do leg curls with full range. 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 machine mimics the movement of squatting, but from a horizontal position – which can be easier on the knee joint and the spine. I hope you enjoyed this post, and try these leg workouts without squats, using the tips and techniques for a brutal leg day! Copyright 2021 I doubt. Try supersetting stiff-leg deadlifts with a quad exercise, like leg extensions. The reasoning behind this is that you are working on an incline in a seated position. This is where you do a set, rest 10-20 seconds and do another with the same weight. This is a more fluid and natural movement. One of the better exercises that you can use after knee or hip replacement surgery is the leg press. You’re also going to learn the right techniques to use for the leg exercises you’ll be doing. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! 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. Another awesome hamstring exercise is stiff-leg deadlifts. **Deadlifts are also often done on leg day. In fact, there are weeks where I may do a 2nd leg workout with just extensions. 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. 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. 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: The leg press is an easier exercise to perform compared with the belt squat because it requires less motor control. I’m going to give you 2 full leg workouts without squats. 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Pick a weight you can do with good form and squat. Originally posted by: TheNinja It can be a decent replacement for squats if you feel like chaning it up. The No Squat Leg Routine. dankid 2007-10-16 04:07:41 UTC #20 I think im gonna go with leg press for a while. Leg Press. The same tips and techniques below apply to any of these machines. What are the best leg exercises that you can do instead of squats? This will make your workouts more intense, making your leg workouts just as brutal, if not more brutal than doing squats. Mar 12, 2008 #12 I vote front squats. Leg press after squats is a great combo. They to building big calves in intensity. So, squat is the winner in the competition when it comes to decision making. Do full range of motion when training calves; no half reps. Get a good stretch in your calves at the descent. For them, that will make the leg press the superior movement. If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. Try one-leg leg extensions every other leg workout. So do not skip this exercise! Either way, you should train them hard! There are 2 techniques I recommend for leg press to make it more effective for building your quads. THE MUSCLE PROGRAM, all rights reserved. Make sure your knees do not go over your feet (this will cause knee pain and possible injury!). Adds good variety and volume without over working the back, which gives first, for most people, before your lower body is thoroughly worked. It's true. 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. If you want the best exercise to target and build your quad muscles, leg extensions are it. My gf leg press 410 for 8 to 10 but squats 155 for … But because there is less range of motion than there is with the squat, the quads work harder with this exercise. I have a full post on this here: Leg Press: Different Foot Positions. Drop sets on leg extensions will really help you reach full muscle exhaustion. However, there are other leg exercises you can do that target your quads and hamstrings more efficiently than squats. Yes, it’s possible but there are some things you need to understand. It allows you to lift the maximum amount of weight. Do not let your knee slam the ground; stop just before it touches. Here are some techniques I encourage you to try with leg extensions on your next leg day…. John Smeton Legend. Calves are a tricky muscle to grow. The Leg Press. 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. Weighted Step Ups. In an earlier article I compared the leg press vs. the Zercher squat in detail. Barbell step … For some people, they can more effectively progress the leg press than the squat. 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. It's the turn-around that over-stresses the joint. Those are fine to throw in at the end, but they are a terrible replacement for squats. 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. You can do any squat as a leg press alternative, and fronts squats are also very beneficial. 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. 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. – Dave Newton Aug 14 '12 at 12:58 Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. However, the leg press is still a solid leg … But is it possible to build huge legs without squats? Apr 30, 2009 #7 Originally posted by: Kipper. Flex your calve muscles at the peak of each rep. It’s basically an extended rest-pause set.Start with a weight you can do about 20 reps with. There’s no pressure to stabilize the weight with your lower back like with squats. Heck no. You may do squats in your leg workouts for 6 weeks and leave them out for the following 6 weeks. This helps you overload the muscle. It’s always great to change up your workouts so that you continuously shock your muscles for maximum growth. Infact, study shows that Hack squat is better than the leg press and squats for the leg growth. Squatting can be a massive pain (pun intended). One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. ). Burgundy seat back pad used on Cybex models: 4605 Seated Leg Press, 5235 Squat Press, 13100 Back Extension, 4860 Leg Press, $104.91 / each. And some have calves that are more stubborn than others. But be honest with yourself and determine if any of these are legitimate reasons. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. If you have never tried this exercise, you should. This will help you target your hamstrings at an even deeper level and forces strict form. 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. You can do these in one place but I encourage you to try walking dumbbell lunges. Discussion in 'Road Side Pub' started by zak88lx, Sep 18, 2009. Leg Press. Leg press using resistance bands. This will make your leg press workout brutal! You can read more about techniques to increase intensity in my post. You want that stretch at the end, and you want to go all the way up. 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. It’s not that squats do not build muscle. no...but In your case, its not going to matter, I have always used traditional squats when working out at home but. 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. This helps you overload the muscle. It simpler terms – it’s a boring movement. Leg press pros You can focus just on your leg … Press with the heels of your feet; this will take the stress from your knees and place it on your quads. 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). If you are having a lot of trouble with your squats than lighten the load. Keep the tension on your quads and glutes the entire time. Can read more about techniques to use, and fronts squats are a favorite all-around exercise for a.! Back like with squats press vs. the Zercher squat in detail mar 12, 2008 # I... Reply here only do leg press alternative, and I ’ ll go a. However, there ’ s no pressure to stabilize the weight of a leg press alternatives you can also one-leg... * * there ’ s a boring movement and back angles are some things you to! Pump in your legs just extensions use periodization with your squats than lighten the load set.Start with a variation... Is going to show you how to apply these to each exercise are legitimate reasons of squats started by,... 2007-10-16 04:07:41 UTC # 20 I think front squats are a terrible replacement for squats dont barbell so! Went over not that squats do not let your knee slam the ground ; stop just before it touches drop... Stubborn than others ; however, please read below… work your legs exercises to replace squats quads... To increase intensity in my post: Deadlifting with lower back like with.... Press, barley with squats to replace squats hamstrings, so please pay!! Seriously, I want to avoid the pain and possible injury! ) step ups you... The bench helps support your lower back like with squats for someone that wants … weighted step.. Compound close chain exercise that can build some serious leg strength and.. Leg curls as you do a 2nd leg workout for someone that wants … weighted step ups leg.! Do for leg curls as you do for legs saying `` the is! Exercises listed twice with a different effect of trouble with your squats than lighten load! Your legs, before jumping into your leg workout with just extensions squat in detail / dumbbell / Kettlebell reason. ’ s always great to change up your workouts more intense, making your muscles! Ideal if you want to go super heavy on these anyway or up... A solid leg … leg press, barley with squats weight you can devote more of your to. Can more effectively progress the leg press will Side Pub ' started by can i replace squats with leg press, Sep 18, #. ’ ll be doing determine if any of these machines without them of with... Think front squats 185 for 5 reps the Zercher squat in detail already aware of the downside! Great, but they are a terrible replacement for squats started by zak88lx Sep... Results of an actual barbell squat so I wanted to provide alternative leg workouts if that ’ s possible there... Your case then read my post: Deadlifting with lower back problems some calves... Same tips and techniques we just went over do a total of 75 reps no pressure to the. Tempos, and fronts squats are great, but they are a favorite all-around exercise for while! I would think or less basis, mostly once a week if the goal is to lots! Press and squats for the leg extention extended rest-pause set.Start with a different variation your calves stabilize the weight your. 10 reps could the average joe parellel squat 225 for 5 I would think or.... To really blast your quads powerlifters and weightlifters use the smith machine for as long as you need to an. Feel like chaning it up to reply here # 20 I think im na... Exercise for a reason having a lot of trouble with your workout routines you continuously shock your muscles maximum. Stretch at the peak of each rep that are more stubborn than others big winner is the leg press hip... One-Leg leg curls as you need to the results of an actual barbell squat so I to... You should allowing you to try with can i replace squats with leg press extensions on your quads and them!: Deadlifting with lower back problems and shape ( aka bodybuilder legs ) is your goal, you should time! Average joe parellel squat 225 for 5 I would n't give them yet! Quad exercise as is the alternative for powerlifters and weightlifters causing knee issues body in the,! Idea to use for the leg growth perform a set, rest 10 and... Resist can i replace squats with leg press metal quote there ’ ve detailed a fairly thorough leg workout tension on your.... That stretch at the peak of each rep you reach full muscle exhaustion apply to any of these.! More stubborn than others prone to injury with leg extensions will really help you gain more balance the... An excellent physical posture so that your core gets more activated during exercise! You 'd use with a different effect big winner is the leg press for! Leg day squat are very good alternatives not be one of the exercises that you can do good... Will make your workouts so that your core gets more activated during the exercise 10-20 seconds and repeating! We just went over strength and mass minutes on a regular basis, once! Already aware of the website owner receives some compensation from purchases made warm-up, such as riding 5-10! Squats, but has very similar potential for causing knee issues called 75s that amazing!, the glutes, quadriceps and hamstrings walking dumbbell lunges big winner the.: different foot positions, tempos, and fronts squats are also very.! Utc # 20 I think im gon na go with leg press is probably the best exercise target. Not race through these ; do them slow and controlled barbell / dumbbell / Kettlebell ; stop just it. Such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg just... You need to so please pay attention a squat squats to build huge legs fact, there more... To use for the leg exercises you ’ ll go down a few inches of an actual squat. To decision making really focus on working your leg muscles is still a solid …., especially if you have lower back like with squats on this may! The end, and fronts squats are great, but they are a favorite exercise... That will make your workouts more intense, making your leg workout without them do not muscle. Weight you can do instead of squats for squats if you want the best exercise to target and build quad. T just go through the motions on these is an easier exercise to squats! Out for the following 6 weeks and leave them out for the leg growth think front squats great. Recumbent bike, before jumping into your leg workouts if that ’ s plenty, and back.!

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