Today we will take a look at some of the alternative machines to the leg press.
While home or commercial leg press machine is great, it always good to add some variation in there and shock the muscles with new types or forms of exercise.
Firstly we'll cover some things about the leg press, and establish the ground works for what makes a good alternative machine to the leg press.
Then we'll go into more detail about each machine, how to use them, and some benefits of each one.
If you want the short answer, or to skip to a section you're most interested in, click the links below to jump to that section!
1. The Hack Squat7. Ground-Based Squat Lunge Machine
Leg press machines provide a safe and effective way to build lower body strength, and size, targeting key muscle groups like the quadriceps, hamstrings, and glutes.
They are also perfect for individuals with limitations or injuries that prevent them from performing traditional barbell exercises like squats and deadlifts.
Many facilities feature leg press machines and similar movements as a staple of their leg day equipment.
If you're like us, leg day and having many options to take your leg workouts to the next level is very important.
The leg press benefits its user an many ways included the muscles they work, the minimized spinal loading, and more!
A leg press machine is an excellent tool for isolating and targeting the lower body muscles, such as the quadriceps, hamstrings, and glutes.
This is because the leg press machine stabilizes the upper body, allowing the user to focus solely on working the lower body muscles.
Unlike squats or deadlifts, which can place much stress on the spine, the leg press machine provides low spinal loading.
This is because the user is seated and supported by the machine, reducing the risk of spinal injury.
The leg press machine is an easy exercise to learn, making it an excellent choice for beginners and more advanced lifters.
It also allows users to quickly progress by gradually increasing the weight being lifted without worrying about form fatigue.
The leg press machine provides a safe and effective way to overload the lower body muscles with heavy weights while staying secure with good form.
This is because the user is seated and supported by the machine, reducing the risk of injury while under high resistance.
Leg Press machines are designed so that the user has some freedom with their use.
Not only can you adjust the weights, and other personal settings like the seat, there is a range of ways to bring creativity into the leg press to add versatility.
A great example is that the exercise targets slightly different muscles using different foot positions.
The muscles worked by the leg press include the quadriceps, glutes, and hamstrings.
These muscles are responsible for powering many daily movements, such as walking, running, and jumping.
By targeting these muscles through the leg press exercise, we can increase strength and muscle mass in the lower body, improving our overall physical performance and athletic ability.
As mentioned, different foot positions on the leg press allow you to target specific leg muscles, making it a versatile exercise.
Multiple different types of leg press machines may offer various benefits compared to their other leg press relatives.
When looking for a variation on the leg press machine, sometimes you can look for a completely different type of machine. Instead, a variation of the same machine may offer an additional benefit.
Here's a quick summary of 7 different types of leg press machines:
For greater detail on the types of leg press machines, check out our article about the best leg press machine types.
We should consider the benefits mentioned earlier to find similar options to the leg press machine.
In this article, we will explore several machines that offer comparable advantages to the leg press machine, each of which may provide a better experience for each user.
These machines share the benefits of effective lower body isolation, low spinal loading, ease of use and progression, the ability to safely overload with heavy weights, and accessibility to anyone of any experience level.
Let's get into the best alternative machines to the leg press without further ado.
Checkout the Bodykore Hack Squat Machine
The Hack Squat is an excellent alternative to the leg press machine, providing a unique workout experience while still targeting the lower body.
With the hack squat, users can perform a squat-like movement in a fixed plane of motion, which can help isolate the quadriceps and glutes.
This machine is often plate-loaded, meaning users can safely overload with heavy weights and not stress about their form fatiguing or being crushed by a barbell.
Pro Tip: For an added challenge, try slowing down the squat's eccentric (lowering) portion or pausing at the bottom of the movement for an isometric hold.
For a more complete comparison to the leg press, check out another article about the leg press vs. the hack squat.
The Front Squat Machine is an excellent alternative to the leg press machine, providing a unique front squat imitation and targeting the lower body.
With the Front Squat Machine, users can perform a squatting movement in an assisted range of motion, which can help isolate the quadriceps, hamstrings, and glutes.
A front squat machine isolates the lower body similarly to the leg press but in a vertical alignment, similar to a barbell squat.
Pro Tip: To maximize the activation of the quadriceps, keep your knees aligned with your toes throughout the entire movement.
Check out the Body Solid SLS500 Leverage Squat
The Leverage Squat Press and Calf Raise Machine is a versatile piece of lower body gym equipment that allows users to effectively target their quads, hamstrings, glutes, and calves in a front squat style movement similar to the front squat machine.
With the Leverage Squat Press and Calf Raise Machine, users must perform the squatting motion only without the back support.
This means the range of motion is assisted and guided, but there is no direct contact with a back pad or seat.
Like the leg press, your calfs can also be trained by allowing the heels to go past parallel at the bottom of the movement, providing a nice stretch for the calves.
Check out the BodyKore Belt Squat
The Belt Squat Machine is a great alternative to the leg press machine, providing a unique lower-body workout experience while still targeting the same muscle groups.
With the Belt Squat Machine, users can perform a squat-like movement while wearing a belt attached to the weight stack or weight plates. This allows for a great lower-body workout without putting pressure on the back or shoulders.
Pro Tip: To maximize the activation of the glutes and hamstrings, focus on pushing your knees outward during the upward motion of the squat.
Credit: French Fitness Pendulum Squat Machine
The Pendulum Squat Machine is a unique and less common type of resistance training machine that allows users to perform squats in a safe and stable environment.
One of the benefits of the Pendulum Squat Machine is that it offers a natural squatting motion that mimics a free-weight squat but with added support and stability.
It has an incredibly bio-mechanically correct range of motion with a high level of knee and back comfort while still allowing for heavy weight loads and an intense leg workout.
Pro Tip: Keep your weight centered over your heels during the entire movement to maximize the activation of the glutes and hamstrings.
Check out the Body Solid Sissy Squat Machine
The Sissy / Spanish Squat Machine is an excellent alternative to the leg press machine, providing a unique squatting movement that targets the quadriceps, hamstrings, and glutes.
This machine allows users to perform a deep, isolated squatting movement without any weight on the shoulders or back, which can benefit individuals with lower back pain or discomfort.
They are also a fraction of the cost and size of a regular machine. They are more closely related to a bench but are used for a great, targeted leg exercise.
1. Secure your legs inside the machine, with the cushion or padded part tucked on the back of your knees with the front or legs, or shins, tightly against the pad.
2. Lean back with your bottom, bending your knees and engaging your quads.
3. Go as low as possible without being stuck at the bottom.
4. Extend your legs and hips and explode from the bottom until your legs are straight again.
5. Perform as many reps as needed.
Pro Tip: To increase the difficulty of the exercise, try leaning your torso slightly backward during the squatting movement. This will increase the activation of your quadriceps and provide a more significant challenge.
Credit: Fettle Fitness Squat Lung Machine
The Ground-Based Lunge and Squat Machine is an excellent alternative to the leg press machine for targeting the lower body.
It is a hand-loaded machine, meaning the user will hold the weight-loaded machine up with their hands and then perform either a squat or a lunge, similar to using a trap bar.
This machine aims to target a high-rep workout for the lower body with no weight loaded on the back or shoulders.
Pro Tip: Get creative with this machine and throw in some calf raises, shoulder shrugs, and RDLs all on the same machine!
In conclusion, while the leg press is a popular exercise machine for targeting the lower body, numerous alternative machines and exercises can provide a similar or even better workout.
The Front Squat Machine, Belt Squat Machine, Pendulum Squat Machine, Sissy/ Spanish Squat Machine, and Squat Lung Machine are some of the best alternatives to the leg press.
Experimenting with different machines and exercises can help break through plateaus and add variety to your workout routine, improving strength and muscle development.
If you're looking to buy a new machine as an alternative to the leg press, feel free to check out all of our various squat machines!
For more information on leg presses, check out these other resources!
Matt Gemkow, the author of this content section at Select Fitness USA, boasts more than 15 years of fitness experience. He started out in sports and athletic training for many years and has since 2014 transitioned into heavy-weight training and bodybuilding. As a result, he has become one of the most experienced fitness equipment experts out there, and a valuable source of information.
