Comparison guide
Squat vs leg press
The squat is often called the king of leg exercises, and the leg press dismissed as a machine shortcut. Trials comparing free weights and machines find similar muscle growth; strength, though, shows up best on the exercise you trained.
Evidence last reviewed: October 2026
The options, compared
| Option | Evidence | Best for | The honest note |
|---|---|---|---|
| Back squat | Moderate evidence | Squat strength, jumping, sport carry-over | Gave greater gains in squat 1RM than the leg press in a 10-week trial and trended toward better jumps; needs more technique and trunk strength. |
| Leg press | Moderate evidence | Quad growth with less technique and back loading | Machines build similar muscle to free weights in meta-analyses; easy to push close to failure safely, but strength transfers only partly to the squat. |
| Both in the same program | Limited evidence | Most people training for size and strength | Combining them performed as well as either alone in the one trial that tested it, and gives heavy practice plus easy extra volume. |
Our verdict
For leg size, both work, so choose the one you can load hard and progress safely; many people do best with both. If you want a strong squat or carry-over to jumping and sport, squat. If your back, balance or mobility limits squatting, the leg press is a full substitute for growth.