Which is Better for Leg Mass, Squats or Leg Presses?

Which is Better for Leg Mass, Squats or Leg Presses? Which is better for overall leg development? In this video I talk about why I prefer squats for overall development even though I DO leg presses as well in my program. Leg presses are great for quad development, but they do leave out a key factor in mass building which is the hip extension. The hamstrings are strongly activated during hip extension along with many of the other stabilizer muscles in the legs. The hip extension movement also allows for natural movement of the quad which is to assist the lifting of the body through extension of the legs at the SAME time as the hamstring is firing to extend the hip. This combination allows for maximal recruitment of more of the leg at once rather than a movement like leg presses.

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[greggarner]

100% spot on! I have a torn meniscus. I refuse to get the surgery done, I chose to build my knee and heal naturally. I have stuck to the leg press for the last year, and am up to 915 pounds. I started to squat again a month ago and I am back up to 390 pounds already.
Do what works for your body and you will get the results!

[cali]

I do Hack Squats, Leg Press, Leg curls, Leg Extension, And two different variation for weighted calves raises

[copernicus]

For most body builders (who are not powerlifters), I suggest ditching barbell squats (a highly technical, and risky exercise). Just do the leg press and glute ham raises. That's really all you need for big, well-developed legs.

[cvdp]

In my experience, you should always do both. You are 100% right in saying that the squat is the better leg exercise of the two, because of the hip involvement. That being said, the leg press can do wonders too if used correctly. You can go a lot deeper on a leg press machine than on a squat, so the squat and leg press are complementary to each other because of this difference in range of motion. Because the squat has more muscle involvement, it's advised to do that first, then do leg presses after that until you got what you need. Great video!

[copernicus]

Good video. Personally, I do squats with lighter weight just to maintain the movement pattern. For leg/posterior chain growth I combine leg press with glute ham raises and hip thrusts. With squats the back generally gives out before the legs do, so the training effect on legs is sub-optimal.

[bendodd]

That's what RDLs, HIP thrusts, hip extensions etc. Are for

You don't need squats for that, the benefits of the leg press is that you can push the excercise far further up to and after failure safely so you'll see more growth.

For strength, 100% squats as they work the core and the whole body but for pure size and development, leg press is better

[robbiescrivener]

Its important to note that Jason is not referring to a vertical leg press in the video. 45 degree leg presses are inferior to straight leg leg press and a vertical leg press is by far the best type of leg press. Some say you get better hip flexion and glute activation using a vertical leg press than a squat.

[muscleandmath]

They don't do much for quads, but box squats to parallel depth, while sitting all the way back and keeping an upright torso... Amazing for the glutes and hamstrings. Feels like a leg curl with heavy weight.

[adamcollins]

You can spot yourself on the leg press. By using you're arms to help you do a couple of extra reps. You can also go a lot heavier & deeper with leg press.

[markmillions]

when i platoed with squats i went to leg press and noticed that my legs grew more and after a while i was even able to do pistol squats for the first time due to the strength i gained from leg press. The only downside for me with the leg press was that my knees would ache a bit after a workout because i could lift heavier that i would on squats

[GlovesupSwampy]

you look one of the vampires from 30 days of night! (eyes!)

[ATTherapist]

You will want to be careful using leg presses vs. squats. In the full range position deep in the leg press, there is a tremendous load shift to the lower back ( very similar to the compressive load imposed on your lumbar discs when you deadlift incorrectly with a rounded spine). The loading “moment” or potential mechanism of injury is very similar if you allow your knees to touch your chest in the leg press. I would recommend performing the squat properly! It’s worth the learning curve!

[chrisrobinson]

Hi Jason,
This video really appeals to me because I am having rehab for my knees at the moment and it is so frustrating. I think I have overuse injuries from squatting, deadlifting, running and boxing too much and also have a bit of an imbalance with regards to muscle mass and muscles firing. It's an incredibly frustrating time for me because I wasn't an amazingly strong lifter before but I worked up to a max squat of 145kg and deadlifted 180kg with good form. Unfortunately I now find myself in a position where I find my muscles can push a lot of weight and are receptive to it but my joints tell me to go f**k myself. Anything over 50kg sets me back a week of recovery for the joints.

I have learned to listen to my body more since watching your videos and as well as doing my physio I am concentrating on developing the surrounding muscles of the affected joint and I am really trying to be receptive to my body and think about what I am doing rather than just following what supposedly works for everyone.

p.s I find that the leg press gives me the best quad development but trashes my knees. All the best

[mattd]

Yates ditched free sqauts fro leg press as his primary leg mass movement - leg presses worked for him. Depends on you height, relative leg length. I personally felt squats more in the glutes because i'm 6'4 and had to lean over too far to balance. Front squats and hacks hit my quads more due to less leaning. I would choose leg press over squats - my thighs were just as destroyed after leg press as squats - but I didn't have a sore lower back after leg press for obvious reasons.

[sergebeaulieu]

nice video I just discovered you good infos and you're big background in natural bodybuilding I subscribed I watched your others videos it, a all making smart sence to me keep on the excellent work !

[ineedcomforthelpme]

For mass leg press
For strength squats

[chadolive]

Like what you said, had a medical reason for no legs but I have a green light to go and I wanna do squats but I wanna ease into them and wanna use the best machine to help prepare me for this. Based on what you said would a hacksquat be better to hit first or be better than the leg-press?... appreciate your feedback cheers for now.

[aayaanahmed]

This video was actually very very helpful, I'll tell you that for free. You got a new subscriber sir thank u

[jonathangolden]

I love hack squats and turning around to work hams and glutes.

[JACDGK]

I get the most by doing different squat variations. Great video and topic