If you want to build serious leg size, two machines or movements usually come to mind: the squat rack and the leg press. Both are staples in gyms around the world, but they serve slightly different purposes. To figure out which one helps you grow stronger and build bigger legs, we asked strength coach Joseph Lucero to break it down.
According to Lucero, the squat is king for overall lower body development. When you squat, you are not just working your legs. You are also working your hips, core, back, and stabilizers. Hundreds of muscles are involved in the process. That total-body engagement is what makes the squat so powerful.
The barbell sits on your back, and you must maintain posture, brace your core, and control your descent and ascent under load. This makes squatting both a strength and coordination challenge.
Here's what to know about squats vs. leg press: Squats recruit large muscle groups such as the quads, glutes, and hamstrings while also developing balance and stability. Over time, this full-body effort builds denser muscle and stronger connective tissue.
For anyone training for powerlifting, sports performance, or general strength, squats are foundational. However, Lucero is quick to note that squats come with demands. They require mobility, good technique, and spinal stability. For lifters with back pain or poor core control, squatting heavy might cause problems.
That is where the leg press shines. If you have back problems or are recovering from an injury, leg press can still give your legs a great workout. The leg press removes the balance and spinal loading challenges that make squatting so taxing. You sit in a supported position, place your feet on the platform, and drive through your legs. This makes it ideal for isolation and for lifters who want to focus purely on leg fatigue. You can adjust leg press foot placement to target quads, glutes, or hamstrings, and you can train close to failure without worrying about balance or safety.
The leg press is a closed movement. You against the machine. You can push until the legs give out without the fear of dropping a barbell. For that reason, leg press is a great hypertrophy tool, especially for lifters who cannot handle frequent squatting.
So which is better? Lucero believes the answer is both. Preferably, you squat first. Then you follow with leg press. The squat challenges the body globally. The leg press finishes the legs off locally.
By using both, you take advantage of the squat’s full-body strength benefits while adding the volume and fatigue needed for muscle growth. Squat early in the workout when you are fresh and can maintain form. Then, use the leg press later to extend time under tension and increase muscular stress. This combination also reduces the risk of overtraining your back while still giving your legs the workload needed for growth. When you pair the two, you hit every angle of the leg and every system of fatigue.
If you struggle to squat because of back pain or poor mobility, there are alternatives. Belt squats, hack squats, and Smith machine squats can all mimic the squat pattern without as much spinal loading. A belt squat, for example, uses a harness or belt connected to weights that hang below your waist. It keeps your torso upright and removes pressure from your spine while still training your legs through a squatting motion. Hack squats, on the other hand, use a machine that shifts more focus to the quads and knee extension, offering another way to build size safely.
Lucero recommends trying different variations to see what works best. If you cannot squat twice a week, then squat once and do leg press or belt squat later in the week. The goal is to train consistently while managing fatigue and avoiding pain.
Squats build strength and coordination. Leg presses build fatigue and muscle. Together, they are a powerful combination for leg growth. For most lifters, the best plan is to squat first, then leg press for higher reps. This lets you gain both strength and size without overloading your lower back. If you have the mobility and core strength to squat safely, make it your main lift.
If you need something safer or want to add more volume, the leg press is your best ally. Both can help you build strong, powerful legs if you train with intention. Looking for your own training? Book a coaching session.
