When it comes to building lower body strength and burning calories, leg presses and squats are two popular exercises that often spark debate among fitness enthusiasts. Both have their own benefits and can play a key role in a well-rounded workout routine. However, they each offer unique advantages that cater to different fitness goals. If you're trying to decide which exercise might be best for you, understanding what each brings is essential. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the difference between leg presses and squats and which is better and why.
Leg Presses
“The leg press machine is a staple in many gyms, designed to isolate and target the quadriceps, hamstrings, and glutes. Here's how it works: you sit in the machine with your back supported and your feet on a platform. By pushing the platform away with your feet, you extend your legs and then return to the starting position,” said Arora.
Benefits of Leg Presses
Targeted Muscle Engagement
Leg presses allow for precise targeting of the lower body muscles. By changing where you place your feet on the platform, you can put more focus on different areas, like your quads or hamstrings. This makes it easier to work on particular muscle imbalances or weaknesses, which can be especially helpful if you’re aiming to balance out your strength or tackle specific fitness goals.
Reduced Stress on the Lower Back
Unlike squats, leg presses keep your back supported and your torso stationary. This can be beneficial for people with lower back issues or those who find squatting uncomfortable. The reduced spinal load minimises the risk of injury, making leg presses a safer option for some.
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Controlled Movement
With a leg press machine, the guided path helps you keep good form throughout your workout. This is especially helpful if you're just starting or coming back from an injury. “The controlled setup makes it easier to steadily increase your weight and reps, giving you a consistent way to track your progress and build strength safely,” added Arora.
Muscle Fatigue
Leg presses can facilitate muscle fatigue through high-rep training, which is excellent for muscle endurance. This makes them suitable for individuals aiming to increase muscular endurance alongside strength.
Squats: The Compound Powerhouse
"Squats are a fundamental exercise known for their ability to build comprehensive lower body strength and power. They involve bending the knees and hips to lower your body and then pushing through your heels to return to a standing position. Squats can be performed with body weight or added resistance like dumbbells or a barbell," said Arora.
Benefits of Squats
Comprehensive Muscle Engagement
Squats engage a wide range of muscles, including the quadriceps, hamstrings, glutes, and core. They also require coordination and balance, activating and stabilising muscles throughout the body. This compound movement promotes overall strength and muscular balance.
Functional Strength
Squats mimic natural movements, such as sitting, standing, and climbing stairs. This functional aspect translates to improved performance in everyday activities and athletic endeavours. By building functional strength, squats can enhance your overall physical capabilities.
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Calorie Burning
Due to the engagement of multiple muscle groups and the need for stability, squats are highly effective for burning calories. They increase your heart rate and metabolic rate, leading to greater calorie expenditure both during and after the workout.
According to Harvard Medical School, it was found that a person weighing 155 pounds can burn around 223 calories during 30 minutes of intense strength or weight training exercises, such as squats.
Versatility
Squats can be modified and varied to suit different fitness levels and goals. You can incorporate bodyweight squats, weighted squats, jump squats, and more. This versatility keeps your workouts dynamic and challenging.
Choosing What’s Best for You
"Both leg presses and squats have their merits, and the choice between them depends on individual goals and preferences. Leg presses offer focused muscle engagement and reduce lower back strain. For comprehensive muscle development, functional strength, and calorie burning, squats are a superior choice," highlighted Arora.
According to the Journal of Human Kinetics, when comparing squats and leg presses, both exercises target similar muscles in the lower body. However, there are key differences between them: the leg press requires less balance and stabilisation compared to squats, as it involves less muscle activity for stabilisation. On the other hand, the leg press allows for greater force application in a linear movement path.
"Ultimately, the best exercise is the one that aligns with your fitness goals, suits your body’s needs, and fits into your workout routine. Whether you choose leg presses, squats, or both, consistency and proper technique are key to achieving optimal results," added Arora.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]