Squat Press vs. Leg Press: Which Exercise Is Better for Your Lower Body Workout?

Have you ever stood in the gym, staring at the leg press machine while wondering if you’d be better off grabbing a barbell for some squat presses? You’re not alone!

Choosing the right exercise for your lower body workout can feel like picking a favorite song—both are great, but which one fits your vibe? As a certified personal trainer, I’ve helped countless clients navigate this decision, and I’m here to break it down for you.

In this post, we’ll dive deep into the squat press and leg press, comparing their benefits, drawbacks, and best uses to help you decide which one (or both!) deserves a spot in your routine.

Lower body workouts are the foundation of any solid fitness plan. According to a 2023 study from the Journal of Strength and Conditioning Research, compound lower body exercises can boost strength by up to 20% more than isolated movements when done consistently. But not every exercise fits every goal or body.

Let’s explore the squat press and leg press to see which one aligns with your fitness journey.

What is the Squat Press?

The squat press, sometimes called a thruster, is like the superhero of gym exercises—it does a little bit of everything! It combines a deep squat with an overhead press, working your legs, core, and upper body in one fluid motion.

Imagine squatting down with a barbell or dumbbells, then powering up to press the weight overhead. It’s a full-body challenge that leaves you feeling strong and accomplished.

What muscles are worked?

• Primary Muscles – Quadriceps, hamstrings, glutes, shoulders, triceps, and core.
• Secondary Muscles – Lower back, calves, and upper back.

This exercise is a powerhouse because it hits multiple muscle groups at once.

A 2021 study in the International Journal of Sports Medicine found that compound movements like the squat press activate more muscle fibers than isolated exercises, leading to greater overall strength gains.

What are the benefits of the Squat Press?

• Full-Body Workout – You’re not just training your legs; your shoulders, arms, and core get in on the action too.
• Functional Strength – The squat press mimics real-life movements, like lifting a heavy box onto a shelf.
• Calorie Burn – Because it uses so many muscles, it burns more calories—perfect for fat loss or high-intensity interval training (HIIT).
• Improves Coordination – The combination of squatting and pressing sharpens your balance and movement control.

Testimonial – “I started doing squat presses in my CrossFit classes, and I noticed a huge difference in my everyday energy,” says Sarah, a 32-year-old client. “I can carry my kids and groceries without feeling wiped out!”

What are the drawbacks?

• Learning Curve – The squat press requires good form to avoid strain, especially in the back or shoulders.
• Not Beginner-Friendly – If you’re new to the gym, you might need a trainer to guide you.
• Injury Risk – Those with shoulder or lower back issues may find it challenging.

What are the variations?

• Barbell Thruster – Great for heavy lifting.
• Dumbbell Squat Press – Easier on the wrists and more accessible.
• Kettlebell Thruster – Adds a grip challenge for extra core work.

Who It’s For: Athletes, CrossFit fans, or anyone wanting a dynamic, full-body move.

What is the Leg Press?

The leg press is your gym’s trusty machine for building strong legs without the complexity of free weights. You sit in a padded seat, place your feet on a platform, and push the weight away.

It’s simple, controlled, and perfect for focusing on your lower body. Whether you’re at a commercial gym or a small fitness center, you’ve likely seen the leg press machine in action.

What muscles are worked?

• Primary Muscles – Quadriceps, hamstrings, glutes.
• Secondary Muscles – Calves, minimal lower back.

A 2022 study in the Journal of Sports Science showed that the leg press activates the quads and glutes nearly as effectively as squats but with less stress on the spine.

What are the benefits of the leg press?

• Lower Body Focus – It zeros in on your legs and glutes, making it great for muscle growth (hypertrophy).
• Beginner-Friendly – The machine guides your movement, so it’s easier to learn than free-weight exercises.
• Safe for Injuries – If you have back or shoulder issues, the leg press lets you train legs without upper body strain.
• Heavy Lifting – You can load up the weight safely, pushing your strength limits.

Testimonial: “After my back surgery, the leg press was a game-changer,” says Mike, a 45-year-old client. “I could still build my leg strength without worrying about my spine.”

What are the drawbacks?

• Limited Functionality – It doesn’t mimic real-world movements as well as the squat press.
• Less Core Engagement – Your core and stabilizers get a break, which means less overall muscle activation.
• Form Matters – Poor setup, like rounding your back, can lead to strain.

What are the variations?

• Single-Leg Press – Isolates one leg for balanced strength.
• Wide-Stance Leg Press – Targets glutes and hamstrings more.
• Narrow-Stance Leg Press – Emphasizes quads.

Who It’s For: Beginners, bodybuilders, or those recovering from injuries.

Key Differences Between Squat Press and Leg Press

Let’s break it down side by side to see how these exercises stack up:

1. Movement Type

• Squat Press: A compound, free-weight move that works your whole body.
• Leg Press: A machine-based, isolated exercise focused on the lower body.

2. Muscle Engagement

• Squat Press: Hits legs, core, shoulders, and arms.
• Leg Press: Targets quads, glutes, and hamstrings with minimal core work.

3. Equipment

• Squat Press: Needs barbells, dumbbells, or kettlebells—great for home or minimal gyms.
• Leg Press: Requires a leg press machine, common in commercial gyms.

4. Skill Level

• Squat Press: Takes practice to master form and coordination.
• Leg Press: Easy to pick up, even for first-timers.

5. Calorie Burn

• Squat Press: Burns more due to full-body effort (think 8–12 calories per minute in a HIIT setting).
• Leg Press: Moderate burn, around 5–8 calories per minute.

6. Functionality

• Squat Press: Prepares you for real-life tasks like lifting or climbing.
• Leg Press: Builds leg strength but less carryover to daily activities.

Feature	Squat Press	Leg Press
Muscles Worked	Full-body activation	Primarily targets legs and glutes
Equipment Needed	Free weights or machines	Specialized leg press machine
Skill Level	Requires practice to master form	Easy to learn, beginner-friendly
Calorie Burn	Higher calorie burn (8–12 cal/min)	Moderate calorie burn (5–8 cal/min)
Functionality	High carryover to real-life tasks	Limited carryover to daily activities

For a deeper look at optimizing your leg workouts, don’t miss our breakdown of Hack Squat and Leg Press—you might uncover unexpected insights to enhance your training routine!!

Which Exercise Fits Your Goals?

Your fitness goals are the key to choosing between these exercises. Here’s how they compare for different objectives:

Strength Building

• Squat Press – Great for overall strength but may limit leg loading because your upper body fatigues first.
• Leg Press – Lets you pile on the weight to push your leg strength to new heights. A 2020 study in Sports Medicine found that machine-based exercises like the leg press allow for heavier loads with less risk of form breakdown.

Muscle Growth (Hypertrophy)

• Squat Press – Builds muscle across your legs, glutes, and even shoulders, but it’s less targeted for leg size.
• Leg Press – A go-to for bodybuilders aiming for bigger quads and glutes due to its isolation and ability to handle heavy weights.

Athletic Performance

• Squat Press – Boosts power and coordination, making it ideal for sports like basketball or soccer.
• Leg Press – Strengthens legs but doesn’t train explosiveness or balance as effectively.

Fat Loss and Cardio

• Squat Press – Perfect for HIIT or circuit training, burning more calories and boosting endurance.
• Leg Press – Better for strength-focused sessions with less cardio benefit.

Injury Rehabilitation

• Squat Press – Riskier if you have back, shoulder, or knee issues due to the complex movement.
• Leg Press – A safer choice for controlled leg training during recovery.

Pro Tip: You don’t have to choose one! Combining both in your routine can give you the best of both worlds—functional strength from squat presses and targeted leg growth from leg presses.

Form and Safety Tips

Good form is everything in the gym. Here’s how to stay safe and get the most out of each exercise:

Squat Press Form

• Keep your spine neutral and core tight to protect your back.
• Make sure your knees track over your toes during the squat.
• Don’t lock your elbows when pressing overhead—keep a slight bend.
• Use a spotter or safety rack for heavy weights to avoid accidents.

Leg Press Form

• Keep your back flat against the seat to avoid strain.
• Don’t lock your knees at the top of the movement.
• Adjust the seat so your knees form a 90-degree angle at the start.
• Use a slow, controlled tempo to maximize muscle engagement.

Common Mistakes

• Squat Press: Rounding your back, leaning too far forward, or rushing the overhead press.
• Leg Press: Using a partial range of motion or overloading the machine, which can compromise form.

Warm-Up Tip: Before either exercise, do 5–10 minutes of dynamic stretches (like leg swings or bodyweight squats) and a light warm-up set to prep your muscles.

Which Is Better for You?

Choosing between the squat press and leg press depends on a few factors:

• Your Goals – Want functional fitness and calorie burn? Go for squat presses. Focused on leg size or strength? Leg press is your friend.
• Experience Level – Beginners may find the leg press easier to master, while intermediates or advanced lifters can tackle the squat press.
• Equipment – No leg press machine at home? Squat presses are more versatile with free weights.
• Injuries – If you have back or shoulder issues, the leg press is a safer bet.

Sample Scenario: If you’re a beginner looking to build leg strength without risking injury, start with the leg press. If you’re an athlete training for explosive power, the squat press is your go-to.

Sample Workout Plans

Here’s how you can incorporate these exercises into your routine:

Squat Press Workout

• Warm-Up – 5 minutes of jump rope + dynamic stretches.
• Main Set – 4 sets of 8–12 squat presses (barbell or dumbbell).
• Superset – Pair with pull-ups (3 sets of 10) and planks (3 sets of 30 seconds).
• Cooldown – Stretch quads, hamstrings, and shoulders.

Leg Press Workout

• Warm-Up – 5 minutes of cycling + dynamic stretches.
• Main Set – 3 sets of 10–15 leg presses (moderate to heavy weight).
• Superset – Pair with leg curls (3 sets of 12) and calf raises (3 sets of 15).
• Cooldown – Stretch glutes and calves.

Hybrid Routine

• Day 1 – Leg press (4 sets of 10) + dumbbell lunges (3 sets of 12 per leg).
• Day 2 – Squat press (4 sets of 8) + kettlebell swings (3 sets of 15).
• Alternate for a balanced lower body plan.

To better understand your lower body workouts, dive into the differences and benefits of the Sumo Deadlift vs. Sumo Squat—two essential exercises that should be part of your fitness routine.

What Does the Research Show?

Research backs up the benefits of both exercises:

• A 2019 study in the Journal of Strength and Conditioning Research found that compound movements like the squat press increase testosterone and growth hormone levels, aiding muscle growth and recovery.
• A 2022 study in Sports Medicine showed that the leg press is just as effective as squats for quad and glute hypertrophy when using similar loads.

The takeaway? Squat presses are better for overall strength and functionality, while leg presses shine for targeted leg growth and safety.

Frequently Asked Questions

What’s the main difference between squat press and leg press?

The squat press is a full-body, free-weight exercise, while the leg press is a machine-based move focusing on your legs.

Can beginners do the squat press safely?

Yes, but start with light weights and work with a trainer to nail the form.

Is the leg press better for bigger quads?

It’s great for quad growth because you can load heavy weights and isolate the legs.

Can I do both in one workout?

Absolutely! Try leg presses for strength and squat presses for power in the same session.

Wrapping It Up

Both the squat press and leg press are fantastic for building a strong, powerful lower body, but they shine in different ways. The squat press is your go-to for full-body strength, functional fitness, and calorie burn, while the leg press is perfect for beginners, injury recovery, or targeting leg muscle growth. Think about your goals, experience, and what equipment you have, and don’t be afraid to mix both into your routine for the best results.

Ready to Crush Your Fitness Goals?

At Community Strength Austin, we’re here to help you build strength, confidence, and achieve your fitness dreams—whether you’re lifting heavy in the squat rack or perfecting your leg press form. Our expert personal trainers in Austin tailor each workout plan to your goals, experience, and lifestyle.