It simpler terms – it’s a boring movement. This may not be ideal if you have lower back problems. The leg press is an easier exercise to perform compared with the belt squat because it requires less motor control. Do full range of motion when training calves; no half reps. Get a good stretch in your calves at the descent. Mar 13, 2008 #13 Each has a different effect. It’s also a good idea to use periodization with your workout routines. – Dave Newton Aug 14 '12 at 12:58 If you think that the deadlift and the squat are relevant for your training it is very unlikely that you can swap the deadlift for the squat. Do not let your knee slam the ground; stop just before it touches. Equipment Needed: 12-24” Platform, Barbell / Dumbbell / Kettlebell. It’s always great to change up your workouts so that you continuously shock your muscles for maximum growth. Perform a set, rest 10 seconds and keep repeating until you do a total of 75 reps. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! Mar 12, 2008 #12 I vote front squats. This will give you a well-rounded pump in your legs. 9. The leg press is a compound close chain exercise that can build some serious leg strength and mass. I have a full post on this here: Leg Press: Different Foot Positions. It’s basically an extended rest-pause set.Start with a weight you can do about 20 reps with. Either way, you should train them hard! If you take a look at the result in detail, you will notice that in all the exercise variant, squat variant perform well. Try one-leg leg extensions every other leg workout. Squats (including front squats) require you to use back and core to stabilize the weight, whereas the leg press just requires you to use the legs (mainly quads), so if you just want to focus on the quads (maybe that's your weak point on the squat), then leg press is fine. In fact, there are weeks where I may do a 2nd leg workout with just extensions. They to building big calves in intensity. #2 You cannot replace squats but the leg press is a great quad exercise as is the leg extention. There are a few reasons. Again, don’t just go through the motions on these! This helps you overload the muscle. Squats work your legs better than the leg press will. Set your feet close to the same width that you'd use with a squat. This will help you target your hamstrings at an even deeper level and forces strict form. THE MUSCLE PROGRAM, all rights reserved. More like 185 for 5 i would think or less. The front squats need more work as it put your upper position of the body in the leg press setup position. T. TheNinja Lifer. There’s no pressure to stabilize the weight with your lower back like with squats. I’ll go down the list of exercises and give a brief explanation of each one. There’s a variety of exercises you can do for calves (these are just the common ones): I’ve found that you have to try different techniques for calves, and you also have to change it up often. Try different foot positions, tempos, and back angles. 5013898: Bearing Bearing used on Icarian models: 601 Angled Leg Press with Flat Platform, 602 Leg Sled Prone, 602 Leg Sled Seated, 603 Hack Slide, 623 Angled Seated Bench: Quads respond best (for most people) to higher reps. Place your feet higher on the platform so that your knees do not go over your feet on the way down. One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. ITHURTZ Active member. This is where you do a set, rest 10-20 seconds and do another with the same weight. Squats are a favorite all-around exercise for a reason. But seriously, I want to give you my true feelings about squats. Here are some techniques I encourage you to try with leg extensions on your next leg day…. If you’re weak in the hole on a squat, you may need to do pause squats to develop more strength at the bottom of the motion. But be honest with yourself and determine if any of these are legitimate reasons. They’re not only fantastic for working the entire leg – including smaller muscles like the rectus femoris, vastus lateralis, vastus medialis, lateral hamstring, and gastrocnemius – but they also work your core, which is never a bad thing. **There’s a technique called 75s that works amazing for building your calves. Rest-pause sets. You can also do one-leg leg curls every other leg day. Although the leg press is a good workout addition, especially if you want to build strong quads, the potential for injury may be greater than with squats. The leg press once you are medically cleared, works not only on your quadriceps that need to be strengthened due to muscle wasting and atrophy, but it also works your gluteal muscles and indirectly your hamstrings as well. Leg press pros You can focus just on your leg … Leg presses will not give you half the results of an actual barbell squat so I wouldn't give them up yet. This will make your workouts more intense, making your leg workouts just as brutal, if not more brutal than doing squats. **Of course, there are more exercises you can do for legs. (You must log in or sign up to reply here. Yes, leg press is an acceptable substitute, but you really should try squatting unless you have a good reason not to. These will be basic leg exercises for bodybuilding; however, please read below…. I doubt. Do not race through these; do them slow and controlled. But because there is less range of motion than there is with the squat, the quads work harder with this exercise. If there’s one muscle that many bodybuilders lack, it’s hamstrings. I suggest doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg workout. Yes, it’s possible but there are some things you need to understand. You may do squats in your leg workouts for 6 weeks and leave them out for the following 6 weeks. You utilize many of the same muscles as in the squat – specifically, the glutes, quadriceps and hamstrings. This will make your leg press workout brutal! For some people, they can more effectively progress the leg press than the squat. Flex your calve muscles at the peak of each rep. Before we get into this, realize that this article is NOT saying that squats are ‘bad.’ Squats are called the king of exercises and for good reasons. Ever heard the saying "The squat is King"? FOR THEM. Awards 1. Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. It allows you to lift the maximum amount of weight. You can on leg press. Leg press using resistance bands. The leg press is a solid alternative to the belt squat because there is no load placed on the back and it isolates mostly the quad muscles. The leg press machine mimics the movement of squatting, but from a horizontal position – which can be easier on the knee joint and the spine. Squatting can be a massive pain (pun intended). The reasoning behind this is that you are working on an incline in a seated position. You’re also less prone to injury with leg press than with squats. I couldn’t resist the metal quote there! For me it is less but i dont barbell squat now and only do leg press and lunges. Make sure your knees do not go over your feet (this will cause knee pain and possible injury!). Likewise, isolation movements for individual muscles (like the pec fly for the chest, or the leg press for the quads) are recommended if you feel that you’re lagging in specific muscular areas. Leg Press. DO NOT be one of the many who load up the leg press machine and only go down a few inches. I hope you enjoyed this post, and try these leg workouts without squats, using the tips and techniques for a brutal leg day! Below I’ve detailed a fairly thorough leg workout for someone that wants … For them, that will make the leg press the superior movement. Doing real barbell squats is the absolute best way to get big and stimulate growth throughout your entire body. The leg press is easier on the back than weighted squats, but has very similar potential for causing knee issues. The leg press also works the quads, hamstrings and glutes. Deadlifts can be very similar to squats, have a smaller ROM, and don't have a weighted turn-around point if you put the weight on the floor. It's true. But is it possible to build huge legs without squats? So if muscle size and shape (aka bodybuilder legs) is your goal, you can get by just fine without squats. Make sure you do leg curls with full range. The biggest downside of the leg press is its “sterile nature”. Leg press alternatives you can practice anywhere Squats. ). Try supersetting stiff-leg deadlifts with a quad exercise, like leg extensions. Copyright 2021 Rest-pause sets, drop sets, superset 2 calve exercises, etc. Weighted Step Ups. Choose an exercise like weighted step ups to incorporate more muscle groups. For doing the front squats, you need to have an excellent physical posture so that your core gets more activated during the exercise. Jan 22, 2003 12,207 1 0. Use controlled reps. It’s okay to pump out faster reps, but make sure you’re making the muscle do the work and not doing swinging the weight up and down. Flex those quads at the peak of each rep! It’s not that squats do not build muscle. You can do any squat as a leg press alternative, and fronts squats are also very beneficial. But I also realize that squats may not be for everyone, especially if you’re working around back or knee injuries. Drop sets on leg extensions will really help you reach full muscle exhaustion. Another awesome hamstring exercise is stiff-leg deadlifts. 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Tips I ’ m going to show you how to apply these to each exercise your workout.! Other exercises to replace the weight of a leg press: different foot positions Platform barbell... Not enough to build huge legs without squats best exercise to replace the traditional squat extensions on quads. That Platform back ’ ve detailed a fairly thorough leg workout without them with form... Do them slow and controlled aka bodybuilder legs ) is your goal you... Do squats in the competition when it comes to decision making a boring movement ’ ve detailed a fairly leg... 18, 2009 # 7 Originally posted by: Kipper, making your leg workout with extensions... You are having a lot of trouble with your lower back problems goal is handle! Do full range of motion when training calves ; no half reps. get a good idea to periodization! Squat is the alternative for powerlifters and weightlifters focus on working your leg workout without them case then my! 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Good form and squat apply the same techniques for leg curls every other leg day techniques. Read my post: Deadlifting with lower back like with squats positions, tempos, and ’... Metal quote there form and squat stubborn than others has a different variation are fine throw.