🤔Back Squat VS Leg Press | Which Is Better?

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What is more effective? The Leg Press or Barbell Back Squats?

If we look at muscle activation research, we see that these exercises are similarly effective for stimulating your quadriceps [1]. Which is the large muscle on the front side of your thighs. This makes sense because the Leg Press and Squat involve a similar amount of knee extension.

But because with the Back Squat you have to stabilize the bar on your back, your spinal erectors and obliques do get trained more during a squat. This helps explain why another 2016 study found that training a Barbell Squat helps improve jump and power performance more than a Leg Press [2].

So if your goal is to train your legs and core for better sports performance, the Back Squat is a great option. If you want to focus on training the quadriceps while giving your lower back some rest, the Leg Press is great.

📚Scientific References:
1. David, E., & Bird, M. (2014, October). MUSCLE ACTIVATION COMPARISON OF LEG PRESS AND BACK SQUAT BETWEEN MEN AND WOMEN. In ISBS-Conference Proceedings Archive.
2. Wirth, K., Keiner, M., Hartmann, H., Sander, A., & Mickel, C. (2016). Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance. Journal of human kinetics, 53(1), 201-210.

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