Best Leg Press Alternatives To Do in the Gym and At Home

Jason Williams
leg press alternative

The Leg Press is an effective, versatile and safe exercise. By varying the position of the feet on the platform, the load can be shifted to different muscle groups of the legs. At the same time, there is no axial load on the spine, the lower back and knees are slightly loaded. This would seem to be the perfect exercise. It does sound good in theory, but in practice there are exceptions.

1. The Best Alternatives to the Leg Press

The search for leg press alternatives may be related to dissatisfaction, the presence of an injury, the desire to train at home, or the lack of a machine. Fortunately, there is a wide range of exercises that can replace this basic exercise. This is facilitated by the imagination, the variety of sport equipment and machines.

As an alternative to the leg press, you can do the following exercises:

  • Hack Squat
  • Resistance Band Squat
  • V-Squat
  • Wall Squats
  • Inverted Smith Machine Leg Press
  • Sissy Squat
  • Bulgarian Split Squat
  • Belt Squat
  • Safety Bar Squat
  • Back Squat
  • Front Squat

Let’s take a look at each exercise in detail.

1.1 Hack Squat

The Hack Squat allows you not only to replace the Leg Press, but also to increase the efficiency of the exercise. This exercise is a great way to get your legs out of stagnation. After that, the working weights that you are able to use in squats will also begin to increase.

The Hack Squat uses almost the entire spectrum of muscles that work during squats: quadriceps, gluteal muscles and gastrocnemius muscles. It is the latter, along with the abdominal muscles, that act as synergists in this exercise. This movement also makes the biceps femoris work, which allows us to consider it as a basic multi-joint exercise.

There is still controversy over whether the Hack Squat refers to basic or isolation exercises. On the one hand, it activates almost all of the muscles in the lower body, and on the other, it demonstrates a powerful insulating effect on the quadriceps. In most cases, it is generally accepted that both options are equally correct.

Here we will highlight some of the benefits of performing a Hack Squat:

  • The absence of the need to keep balance allows you to concentrate as much as possible on the exercise;
  • Using more weight than the Leg Press, due to increased load on the lower back;
  • Safety while doing the exercise;
  • No assistant is required;
  • Heavy footwork stimulates the production of hormones, which has a beneficial effect on the overall build-up of muscle mass.

The Hack Squat is a great alternative exercise for the Leg Press. It allows you to transfer most of the load from your back and shoulders to your legs.

1.2 Resistance Band Squat

The Resistance Band Squat is a good leg press alternative to do at home. Thanks to biomechanics, this exercise does not harm the joints and teaches the muscle fibers to contract at the correct angle.

The Resistance Band Squat has several benefits. Let’s take a look at some of them:           

  • There is no risk of injury. This is the first and most important factor. Resistance bands are great for both beginners and experienced athletes. The more the band stretches, the greater the resistance. Experienced athletes purchase several resistance bands at once (a full set).
  • In addition to the good biomechanics of exercises with a resistance band, it is important to note the absence of axial load as such. Many people cannot learn to squat with a barbell due to the presence of various diseases of the spine, including osteochondrosis. This problem is not relevant when using an exercise band.
  • Also, the compactness of the workout band should not be ignored. There is an opportunity to train practically anywhere: at home, outdoors or in the gym.
  • After successful training, many athletes start to use resistance bands and classical weights. And this is not about alternating workouts. The exercise band can be attached to the barbell. So, it will be an additional load with ideal biomechanics and a non-static coefficient of resistance. The versatility of resistance bands is one of the main features of this training accessory.

1.3 V-Squat

The V-Squat is a well-known glute exercise. This movement allows the squat to be performed with a large back bend, pelvic abduction and relatively stable knees without harming the lower back and knee joints. It uses more rear chain compared to the Hack Squat. The V-Squat is often included in a training plan for women and beginners. The technique assumes that this exercise is performed as a preparatory exercise with weak buttocks and hips.

The following muscles work when performing a V-Squat:

  • Buttocks, back of the thigh, soleus muscles;
  • The muscles of the back are static together with the muscles of the abdomen;
  • Quads, but less so than the biceps femoris.

The development of the gluteal muscles does not depend on how actively the athlete will clamp them at the top point, but on how effectively he will stretch them. Stretching the gluteal muscles works more anatomically than clamping the pelvis and pushing it forward. In addition, clamping and pushing can lead to piriformis muscle spasm and pain.

The correct stance of the feet makes the V-Squat most effective. It is difficult to give universal advice here. It usually works well where the position of the pelvis is convenient. So, it’s worth experimenting with the stance of legs.


  • Spine and joint injuries;
  • Bursitis and tendinitis;
  • Poor physical fitness that does not allow you to actively engage the target muscles;
  • Flat feet in the absence of the correct selection of shoes.

1.4 Wall Squats

Wall Squats are another effective hip and glute exercise that you can do at home. As the name suggests, its essential difference from other types of squats is the presence of vertical support. Squatting near a wall allows you not only to qualitatively work out the muscle groups of the lower body, but also to improve posture, dilute the training plan with a new exercise, and also increase or decrease the load.

Wall Squats use the following muscles:

  • Quadriceps;
  • Gluteus maximus;
  • Abs;
  • Calf muscles;
  • Soleus muscles;
  • Back of the thigh;
  • Back extensor muscles.

It is worth noting that when performing Wall Squats, the athlete partially relieves the back and does not spend energy on maintaining balance.

However, there are many ways you can complicate the task:

  • Pick up dumbbells or a kettlebell;
  • Do the exercise at a slow pace;
  • Sit down while fixing the position at the lowest point for 30-60 seconds;
  • Tense your buttocks and abs;
  • Do a squat with a jump.

In this way, the athlete increases the strength and endurance of their muscles, as well as improves body control and increases flexibility.

Wall Squats can be called a versatile exercise. It can be successfully practiced by advanced athletes, beginners or people recovering from injury.

Please note that this exercise puts a lot of stress on the knee joint. Therefore, it is contraindicated for people with diseases in this area.

1.5 Inverted Smith Machine Leg Press

The Inverted Smith Machine Leg Press is another great leg press alternative. This is a little known but very effective exercise for working out the buttocks and hamstrings. Due to the ability to progress in the exercise, the desired muscle fiber hypertrophy can be achieved. This is relevant for women. However, the exercise is great for those involved in powerlifting and bodybuilding.

The main benefits of the Inverted Smith Machine Leg Press:

  • The exercise effectively works the buttocks and the back of the thigh.
  • The angle creates an unusual load. This puts good stress on the muscles, which helps to strengthen them.
  • The exercise is performed on the back, which relieves the axial load on the spine. Therefore, even those with back problems can do it.
  • It allows you to eliminate the asymmetry of the legs. Achieved by alternating leg work.
  • There is a high amplitude of motion. This allows you to work out the target muscles qualitatively.
  • It also allows you to achieve muscle fiber hypertrophy. Through the use of weight, you can work on endurance, strength and mass.

Note that the Inverted Smith Machine Leg Press requires you to have a good stretch on the hamstrings and glutes so that the lower back is not included in the exercise.

By changing the load angle, the focus is shifted to the hamstrings and glutes. All other leg muscles receive an exclusively static load.

When changing position (pulling off the buttocks from the surface), you can turn on the quadriceps and long back muscles, which initially play the role of stabilizers. The following muscles are involved when performing the Inverted Smith Machine Leg Press:

  • Target muscles: gluteus maximus and biceps femoris.
  • Stabilizers: lower back, calf and abdominal muscles.
  • Antagonists: quadriceps.
  • Working joints: knee and hip joints.

The load is evenly distributed between the joints, so that maximum load is not created at any point of amplitude. Accordingly, the joints do not suffer in any way. This makes it possible to carry out load progression without hindrance, increasing the weight of the barbell. In this case, there is no risk of injury!

1.6 Sissy Squat

The Sissy Squat is an isolation exercise for the quadriceps. The inclusion of this movement in your training program allows you to form a beautiful patellar zone with a clear separation of the heads of the quadriceps.

The exercise looks very unusual. The athlete stands on their toes, sits down and bends the straight body back. In order to keep your balance in such a shaky position, you must keep your hand on the prop. A Sissy Squat works the following muscles:

  • Quads (especially their lower part);
  • Gluteus maximus;
  • Gastrocnemius muscles;
  • Muscle groups of the posterior surface of the thigh;
  • Abs;
  • Core.

The main part of the load falls on the lower third of the quadriceps femoris muscles, which allows you to work out this area qualitatively.

The Sissy Squat is performed in a multi-repetitive mode (from 20 reps) without weight or with little weight. Therefore, this movement is not directed at building muscle volumes. Its purpose is to achieve a clearer definition of the bottom of the quads. This isolating exercise is recommended to be included in a training plan for experienced bodybuilders who strive to work their hips to perfection.

Beginners can do without this kind of training. They should pay primary attention to basic exercises and stretching. It is also useless to perform Sissy Squats for those who have a significant fat layer.

The main reason why someone shouldn’t use Sissy Squats is that this exercise can cause injury. It puts a lot of load on the knees. Therefore, it should be performed only in cases when the risk is justified.

1.7 Bulgarian Split Squat

The Bulgarian Split Squat is another leg press alternative exercise. The main difference between this movement and others is that it is performed on one leg, and the second is retracted and placed with its toes on the bench.

Thus, the load on the legs increases significantly. In addition, the athlete must constantly monitor balance. This is the difficulty. But on the other hand, the effect exceeds all expectations:

  • The muscles of the legs are productively worked out;
  • The athlete learns to control balance and becomes more agile;
  • The exercise develops flexibility in the hip joints;
  • Stretches the gluteal muscles;
  • The spine is practically not tensed at all.

The Bulgarian Split Squat allows you to develop the following muscles:

  • Quadriceps femoris muscles;
  • Gluteal muscles;
  • Biceps femoris muscles;
  • Gastrocnemius muscles;
  • Abs;
  • Back.

Split Squats are more effective when combined with classic lunges. They will become a harmonious part of the complex aimed at training the hips and buttocks.

This exercise will work for the following people:

  • For women who want to improve the definition of the lower body (thighs and buttocks);
  • For athletes looking to stretch muscles, increase hip size and improve endurance;
  • For people who do not have problems with knee joints. If your knees hurt after exercise, it is better to analyze so as not to put them at risk;
  • For athletes looking to diversify their training plans with new and effective exercises.

However, the Split Squat has its drawbacks. This is a rather traumatic movement, especially for untrained beginners. If the correct exercise technique is not followed, it can easily damage joints, ligaments or tendons. It can cause serious sprains or tears of the meniscus.

1.8 Belt Squat

The Belt Squat is a basic exercise suitable for people who have contraindications for axial loads on the spine. Of course, the back can ache from this exercise, but due to the tension, not the pressure of the weight. The Belt Squat can be performed anywhere: at home or in the gym.

The results show that the exercise effectively develops the quadriceps femoris muscle, muscles of the posterior surface of the thigh and lower leg. The torso stabilizers and glutes are also involved.

The Belt Squat can be a suitable alternative to the leg press to avoid muscle tension in the lower back or torso.

1.9 Safety Bar Squat

Using the Safety Bar Squat in training programs allows athletes to build muscle mass and develop strength. This classic exercise technique involves the location of the barbell on the trapezius muscle and posterior deltoids. In this case, support for the bar is required by the hands. But there are times when the athlete cannot fix the projectile on the upper back. For example, with shoulder injuries. For such situations, the famous athlete Frederick Hatfield has developed a specialized bar.

The quadriceps are the largest muscles in the lower limbs. Therefore, their development directly affects the athlete’s ability to squat. Hatfield’s bar allows you to isolate the quadriceps and increase the explosive strength of the legs. Let’s look at other benefits of this exercise:

  • Freedom for the hands. In classic squats, when using large weights, the athlete involuntarily begins to “round” the back, which often leads to displacement of the intervertebral discs and injury. By using the safety bar for strength squats, the athlete is able to hold on to the racks with his hands and thereby maintain an upright back position during the exercise.
  • Greater weight. Safety Bar Squats allow you to increase the weight by loads. When passing the “difficult point” of the ascent, the athlete helps himself with his hands, leaning on the racks. Of course, in competitions, no one will allow you to hold on to the stops, but as a training exercise, such squats have a positive effect on progress.
  • Convenience. The safety bar is equipped with a soft cushion that eliminates neck discomfort and skin chafing. In addition, the athlete does not have to twist and strain the wrists, elbows and shoulders. A powerlifter can use his free hands to “tune” the body under the equipment and improve the technique of the exercise.
  • Practicality. The “empty” Hatfield’s bar weighs 88.18 lbs. It can be used in recovery training. For example, with injured knees or sprains of the legs. The Safety Bar Squat is also great for ending a tough workout when the athlete has little to no strength. In such a situation, the athlete can safely squat, and hold the racks with his hands to maintain balance.
  • Safety. Hatfield claims that 75% of squat injuries occur when the athlete moves away from the racks and places the barbell on the supports. By using the safety bar, the powerlifter doesn’t have to take extra steps with the weight on his shoulders. The exercise is performed close to the power frame.

The benefits of the Safety Bar Squat also include the position of the plates. The bar is designed so that the center of gravity is not in line with the shoulders, but slightly lower. This reduces the dangerous load on the shoulder girdle.

1.10 Back Squat

The Back Squat is a basic bodybuilding and powerlifting exercise for developing the muscles of the legs (especially the thighs and glutes). Squats are considered one of the most important exercises with a barbell not only in strength sports, but also in general physical training, and are also used as an auxiliary exercise in the preparation of athletes for many sports.

A Back Squat with a barbell on the shoulders creates the best conditions for gaining strength and muscle mass throughout the body. In this case, the greatest load falls on the muscles of the legs and lower back.

The exercise is multi-jointed and involves a vast number of large and small muscles. Almost all of the muscles in the lower body are involved in the Back Squat. Different movement options shift the emphasis of the load to different muscle groups. Classic squats with a barbell on the shoulders involve the quadriceps, the synergists (muscles that help in movement) are the gluteus maximus muscles, the adductors of the thigh muscles, as well as the soleus muscles. The stabilizers are the biceps femoris muscles, as well as the gastrocnemius muscles. Also, the load falls on the abdominal muscles, back extensors and some other small muscles of the legs and torso.

Now you can hear that the Back Squat is a rather dangerous exercise, however, such arguments simply reflect the unwillingness of people to work hard in training and learn the technique of execution properly.

1.11 Front Squat

Front Squats allow you to isolate the front surface for a more intense workout. When the barbell is in the front, and not in the back, then the athlete has no opportunity to help himself with his back. The consequence of this is that the athlete uses a small working weight, but excludes auxiliary muscle groups from the work. Thus, the athlete gets the opportunity not only to work exclusively on the target muscle group, but also to reduce the load on the knees and spine.

This exercise is very effective for both muscle growth and strength training.

The Front Squat loads the upper thigh muscles, that is, the quadriceps. In addition to the target muscle group, the stabilizer muscles also receive the load, of which there are many in this exercise: calves, abdominal muscles, long back muscles, shoulders and even arms. Even if you want to build up your abdominal muscles, then this exercise is not the worst option for this.

This exercise purposefully pumps one of the largest muscles in the human body, the quadriceps muscle of the thigh. It has four heads. If you want to build your legs accordingly, then you need to train this muscle with voluminous and intense workouts. In addition, since there are many heads, their participation in the effort differs depending on the position of the legs, so the quadriceps must be pumped in different ways.

The Front Squat puts a lot of stress on the knees, which must be taken into account. In this case, they take almost all of the load on themselves. As a consequence, there is no need to chase weight. It should be remembered that this is not a strength exercise, but an exercise that develops hypertrophy of the anterior surface of the thigh. Front Squats, like any formative exercise, do not involve low reps and cheating.

2. Final Thoughts

Deciding how to replace the Leg Press will depend on the equipment at your gym and a variety of individual circumstances. For someone, the Hack Squat or Safety Bar Squat are suitable. For others, the Resistance Band Squat or Wall Squats may be more suitable. The choice is yours.

Which alternative exercise for the leg press should you use if you have injuries? Alas, in this case, you should not engage in physical activity yourself.

Uncontrolled exercise can lead to negative consequences. Therefore, the best solution is to turn to an experienced specialist, who will individually draw up a training program for you, taking into account the features and nuances.

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