Why You Can Leg Press More Than You Squat? And What That Tells Us About Training
KEY TAKEAWAYS
The leg press allows you to lift more weight due to external stability, reduced range of motion, and minimal spinal involvement.
The back squat is a superior functional movement that builds strength, coordination, and athletic carryover but demands more stability and technique.
Both exercises have a place in a well-rounded program. Choose based on your goals, limitations, and where they fit into your overall training plan.At Verro, we’re constantly striving to improve our gym environment and deliver the tools our members need to succeed.
INTRODUCTION
Recently, we added a leg press to Verro. It was the number one most requested piece of equipment. While part of me is a little sad about this, I don’t like doing anything that reduces the amount of time people spend barbell back squatting, I must admit the leg press has its unique uses. Sure enough, less than a month after being installed, it has already become one of the most popular machines in the gym. Now the most common question I hear now is, "Why can I leg press so much more than I can squat?" So, here I am, writing this article to over-explain the answer.
The primary reason boils down to biomechanics, muscle recruitment patterns, and stability demands. But as with most training topics, there’s more nuance to unpack. Let’s dive in, explore the pros and cons of each movement, and discuss when and how to use them in your training.
BIOMECHANICS
1. External Stability vs. Internal Stability
The leg press machine provides external stability, meaning the machine supports your body, allowing you to focus purely on generating force with your legs. In contrast, the barbell back squat requires internal stability—you must stabilize your spine, maintain balance, and coordinate multiple muscle groups to perform the movement correctly. This added complexity limits how much weight you can lift compared to the leg press.
2. Force Production
In the leg press, the load is directly transferred through your legs, with minimal involvement from other muscle groups. The squat distributes the load across multiple regions of the body, including the core and upper back. This distribution reduces the amount of weight your legs alone can handle.
3. Range of Motion and Leverage
The fixed path of the leg press often results in a shorter range of motion, reducing energy demands and enabling you to lift more weight. The barbell back squat requires a full-body effort and involves dynamically changing leverage throughout the lift, particularly at the sticking point (usually around parallel).
4. Neural Efficiency and Motor Unit Recruitment
Because the leg press isolates the lower body, it allows for greater neural efficiency in recruiting motor units within the quadriceps and glutes. In a barbell squat, the need to stabilize and coordinate multiple muscle groups spreads the neural drive across more areas, reducing the amount directed solely at moving the weight.
5. Spinal Loading and Bracing
In a squat, the load is supported by the spine, which must be stabilized through bracing (engaging the core, erector spinae, and other spinal stabilizers). This spinal loading limits the amount of weight you can safely lift. In contrast, the leg press does not involve spinal loading, so you’re free to push much heavier weights without risking injury or failure due to poor bracing.
6. Psychological Factors
The subjective perception of effort (RPE) is often lower for the leg press compared to the barbell squat, even when the load is objectively heavier. The psychological comfort of sitting in a machine with safety stoppers, combined with the absence of a heavy barbell on your back, allows many lifters to push closer to their true muscular limits in the leg press.
Leg Press vs. Back Squat: Pros and Cons
When deciding between the leg press and back squat, it’s essential to understand how these movements differ and what each brings to the table. Both exercises have their place in a well-rounded program, but the choice ultimately depends on your specific goals, physical limitations, and training preferences. Let’s break down the unique advantages and disadvantages of each.
Leg Press
PROS
Isolates lower body musculature (quadriceps, glutes, hamstrings).
Eliminates the need for spinal stability, reducing risk for those with back issues.
Easier to push close to failure without a spotter.
Great for hypertrophy due to constant tension.
CONS
Lacks functional carryover to real-world or athletic movements.
Neglects stabilization muscles like the core and lower back.
Fixed path can lead to joint stress if mechanics are poor.
Back Squat
PROS
Develops full-body strength and coordination.
Engages stabilizing muscles (core, erector spinae).
Greater carryover to athletic performance and daily activities.
Superior for improving mobility and functional movement patterns.
CONS
Higher technical demand increases learning curve.
Greater risk of injury if form is poor.
May require a spotter or safety bars for heavy attempts.
WHEN TO USE EACH EXERCISE
LEG PRESS
Rehabilitation or Low-Back Issues: For clients who need to minimize spinal loading, the leg press is a safe and effective alternative.
Hypertrophy Focus: If your goal is to grow muscle mass in your legs, the leg press allows you to push close to failure with less systemic fatigue.
Accessory Work: Use the leg press as a secondary movement after squats to accumulate volume.
BACK SQUAT
Strength and Performance: The squat is king for building full-body strength and athletic power.
Functional Fitness: If your goal is to improve real-world movement patterns, squats are essential.
Progression Foundation: For beginners, learning to squat properly lays the foundation for future strength and mobility gains.
RECCOMENDED REP RANGES AND RPE’s
Leg Press
Hypertrophy: 3-4 sets of 8-12 reps at RPE 7-9.
Endurance: 3 sets of 15-20 reps at RPE 6-8.
Strength: 3-4 sets of 5-8 reps at RPE 8-9.
Back Squat
Hypertrophy: 3-4 sets of 6-10 reps at RPE 7-9.
Strength: 3-5 sets of 3-6 reps at RPE 8-9.
Technique Work: 3-4 sets of 5-8 reps at RPE 6-7, focusing on perfect form.
CONCLUSION
Both the leg press and back squat have a place in your training plan, and which one you emphasize really depends on your goals. The leg press is unbeatable for isolating your legs and pushing for hypertrophy without the added challenge of balancing a barbell. It’s also a great tool if you’re managing back pain or looking to train safely to failure. On the other hand, the back squat is a full-body powerhouse that builds strength, coordination, and mobility, making it essential for anyone who wants to improve functional fitness or athletic performance.
Throughout this article, we’ve broken down the unique benefits and drawbacks of both movements, and I hope it’s clear that they’re not in competition with each other. Instead, they complement one another. At Verro, we love helping our members combine tools like the leg press and back squat to create balanced, effective programs. Whether you’re aiming to build muscle, improve strength, or just feel more confident under the bar, incorporating both movements strategically will help you get the most out of your training. Let’s keep lifting smarter, not just harder
DISCLAIMER
This article is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or certified fitness professional before starting any new training program, especially if you have any pre-existing health conditions or injuries. Individual results may vary, and adjustments to training volume, exercise selection, and intensity should be made based on your personal recovery capacity, experience level, and goals.