Leg Press vs. Squat: Which Exercise Is Better for Leg Day?

To meet your fitness goals, you need to choose the most effective exercises — especially if you don’t have hours to spend at the gym. On leg day, you might be torn between leg presses and squats. Both resistance exercises are effective, but they have distinct pros and cons. Learn the main differences between leg presses and squats to decide which move is right for you.

What’s the difference between leg presses and squats?

Both leg presses and squats primarily target lower body muscles. But there are key differences in how you do each exercise, which other muscles they activate, and their benefits.

Starting position and equipment 

A leg press is always done using a machine in a seated position. You may sit upright or in a reclined position as you use your legs to press weight away from your body. 

A squat is a standing exercise that uses your body weight for resistance as you lower and lift yourself. People often use free weights, such as dumbbells, barbells, or kettlebells, to add resistance to their squats. You can also use a squat machine, though it’s less common.

Range of motion 

Squats have a bigger range of motion than leg presses. The leg press has a fixed range of motion guided by the machine. 

When you squat, you lower down as far as your flexibility and mobility allow. Then, you fully extend at your hips to rise up and return to standing.

Muscle activation 

Leg presses and squats mainly target the following lower body muscles:

• Quadriceps (front of your thighs)

• Hamstrings (back of your thighs)

• Glutes

• Calf muscles (back of your lower legs)

But unlike leg presses, squats also work core muscles, such as your abdominals, obliques (on the sides of your stomach), and lower back. Some weighted squat variations may also engage muscles in your arms, upper back, and shoulders. 

EXPERT PICKS: WHAT TO READ NEXT

• Want to try squat variations? Consider front and back squats and learn which is better for your fitness goals.

• Free weights versus machines: Find out which option is more effective for strength training.

• Don’t let sore muscles slow you down. Try foam roller exercises to recover from strength training workouts.

What is the proper way to do a leg press and a squat?

Proper form is critical no matter which exercise you add to your routine. Mastering the technique can help you get the most out of leg presses and squats.

How to do a leg press 

Every leg press machine is slightly different. Some machines have different seating positions. And you may need to add weight plates or adjust a built-in weight stack to change your resistance. But the basic technique for how to do a leg press is the same.

• Step 1: Sit in a leg press machine and place your feet flat on the platform shoulder-distance apart. Adjust your feet up or down the platform so that your knees are bent at about a 90-degree angle. 

• Step 2: Grip the handles next to the seat. Press your entire spine against the backrest and tighten your core muscles. 

• Step 3: Exhale as you push the platform away from you until your legs are almost straight. Don’t lock your knees.

• Step 4: Inhale as you slowly bend your knees and return to the starting position with control.

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How to do a squat

There are several variations of the squat, but they all involve the same basic movement. Here’s how to do a squat properly.

• Step 1: Stand tall with your feet slightly wider than hip-width apart. You can keep your arms at your sides or cross them over your chest.

• Step 2: Tighten your abs to engage your core. Exhale as you bend at your hips and knees, reaching your hips back and down as if sitting on a chair. Keep your back straight, weight in your heels, and knees aligned over or slightly behind your toes. 

• Step 3: Lower down until your thighs are parallel to the floor or as far as you can go. Stop if your back starts to round or your heels come off the floor.

• Step 4: Pause at the bottom, then inhale as you straighten your knees and hips to return to the starting position.

Pros and cons of leg presses

Like any exercise, leg presses have some advantages and some disadvantages. Consider the following benefits of leg presses:

• Leg muscle isolation: The quadriceps do most of the work during a leg press, with support from the hamstrings and glutes. The leg press is a great way to target and strengthen these leg muscles.

• Support and safety: Leg press machines stabilize your spine and hips. This can take some of the stress off your back and knees. Leg presses may be safer than squats if you have back or knee injuries.

• Variety: You can slightly alter muscle activation by changing your foot position. For example, moving your feet higher on the platform increases the work of your glutes. Pointing your feet outward may activate muscles on the inner side of the calves.

• Lift more weight: It may be easier to load more weight during a leg press than a squat because the machine provides support.

• Independence: Leg press machines have safety locks, so you don’t need a spotter to press a lot of weight. 

Some of the disadvantages of leg presses include:

• Limited muscle activation: Leg presses don’t activate muscles in your core and upper body like squats can.

• Equipment: You’ll need to go to a gym to use a leg press machine.

• Less functional: Leg presses don’t mimic everyday movements as well as squats do. So they may build less functional fitness than squats.

• Easy to add too much weight: The support of the machine might make you think you can add more weight than is safe. Pressing too much weight can cause back or knee injuries.

Pros and cons of squats

There are several benefits of squats, including:

• More muscle activation: Squats are a full-body exercise that work your legs, core, and sometimes your upper body.

• Better functional fitness: Squats mimic natural movements, like sitting in a chair. They may improve functional strength and mobility better than leg presses.

• Better balance and athletic performance: By engaging core muscles and building lower body strength, squats may improve balance and athletic performance.

• Variety: There are numerous bodyweight and weighted squat variations –– such as split squats, front squats, and jump squats –– for different fitness levels and goals.

• Easy to do anywhere: You can do bodyweight squats or invest in basic free weights for your home gym. 

Some of the downsides of squats include:

• Harder on knees and back: Because you don’t have the support of a machine, your back and knees have to carry more of the load while doing squats. This could make the exercise less safe if you have back or knee injuries. 

• Difficult technique: It takes longer to learn proper squat form and add weight safely. 

• May require a spotter: If you’re lifting heavy weights while squatting, you need a spotter to stay safe.

• Greater risk of injury: The lack of support from a machine increases the risk of accidents or injuries with squats –– such as dropped weights or strained muscles from improper form.

How do you pick between leg press and squats?

Consider your goals and the pros and cons of each exercise when deciding which one is right for you. For example, squats may be the better choice if your goal is to increase functional strength. If your goal is to build and strengthen your legs, especially your quadriceps, leg presses might be the way to go. 

Ultimately, both exercises can help you get stronger. Plus, variety is always a good thing when you’re strength training. Adding both leg presses and squats into your routine may offer even greater benefits.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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