Leg Press Alternatives: The Ultimate Guide

Many athletes dislike leg pressing, so they look for leg press alternatives. They do a wide variety of exercises to strengthen their glutes, quads, and hamstrings. And calves.

Here is a list of leg press alternatives you can use instead of basic leg presses. The list is quite large, so you have endless alternative exercises to target your major leg muscles.

What Muscles Do Leg Press & Leg Press Alternatives Target? 

The beauty of leg presses and leg press alternatives is that you’re targeting multiple muscle groups at the same time.

Leg presses and alternatives to leg presses target these muscle groups during the movement.

• Glues: Hip Extension
• Hamstrings: Knee Stabilizers
• Calves: Ankle Stabilzers, Dorsi/Plantar Flexion
• Quads: Knee Extension

The Positives of Doing Leg Presses

Before we get into breaking down leg press alternatives, let us just say the leg press machine is a great machine. It’s a great and safe method to strengthen your legs or get the bodybuilder cut look. Here are some reasons why the leg press is a great tool that numerous pro athletes use.

• Easy Use: The movement of a leg press is simple and can be learned rather quickly.
• Safe: Machines include safety mechanisms that enable users to rack the weight when they lose control.
• Less Taxing: The leg press is less taxing on your body than squats or other hip-hinging movements. 
• Movement Variations: Users can do a variety of leg press alternatives on the machine while also using different rep styles.
• Lift More Weight: Thanks to the safety mechanisms, you can safely press more weight and get stronger.
• Work Muscles w/ Back Pain: People suffering from lower back pain who can’t do squats can use a leg press machine. The machine doesn’t put pressure on lower back pain points.

What Machines Are Used For Leg Press Alternatives? 

Many types of exercise equipment can be used for leg press alternatives. You can even accomplish leg press alternatives with no exercise equipment.

• Leg Press Machine: You can execute various leg press variations on a leg press machine.
• Single-Leg Press: A variation of a leg press machine where one leg is used.
• Hack Squat Machine: Targets the same muscles but hits them at different angles with a different load.
• Free Weights: Using the traditional, effective movements of using free weights to target leg muscles. This includes using a barbell, dumbbells, and kettlebells.
• Bodyweight Movements: You can also strengthen your leg muscles without using machines or weights doing basic bodyweight movements.

Leg Press Alternatives

Below are 14 leg press alternatives that you can implement into your workouts. Read the description of each movement below and the benefits of performing them.

Leg Press Alternatives On Leg Press Machine

Even if you don’t like doing traditional leg presses, you can do numerous alternatives on a leg press machine. By simply changing the angle of your feet, you can execute the movement that targets your muscles from a different angle.

This is why many pro athletes choose to use the leg press machine. There are so many options to strengthen your legs with just this machine.

Alternative Leg Press Reps

Along with doing variations of leg presses, you can also do alternative leg press reps. The traditional leg press rep is bending your knees at 90 degrees and pushing up.

Athletes you a variety of alternative leg press reps in their training. Each has a different way of targeting your leg muscles for different purposes.

• Controlled Reps
• Fast Extension/Slow Return
• Slow Extension/Fast Return
• Holds:
• Change Rep Angles
• Single-Leg Reps

You can still use the leg press machine, but use this variety of leg press alternatives.

Squats 

The basic squat is considered to be one of the best leg press alternatives. A compound exercise that targets your quads, glutes, hamstrings, and lower back.

You can use the squat without equipment, using your own body weight, barbells, dumbbells, or kettlebells.

Lunges 

Lunges and squats are considered one of the best leg press alternatives you can do. The movement targets the same muscles as the squat while improving balance and coordination.

Also, like the squat, you can do numerous lunge variations to strengthen your legs. Everything from adding weights, stepping at angles, or lunging from an elevated position.

Free Weights

Leg exercises that use free weights, like barbells, dumbbells, and kettlebells, are popular leg press alternatives. You can use the same movements with these types of free weights for different purposes.

Each has its benefits, which is why they’re the main choice of athletes to strengthen their legs.

Smith Machine

Some may diss the Smith machine, but they are great for leg press alternatives. The safety feature of a Smith allows you to load weight and guide you through the rep.

If you don’t like leg press machines or lower back problems, the Smith machine is a good alternative.

Step Ups

Simply stepping up to a higher level can work your muscles like a leg press machine. You can use anything from a bench, box jump crate, or any elevated surface with little to no load on your back.

Bulgarian Split Squats

Bulgarian split squats are performed on an elevated surface, where you squat down until your knee nearly touches the floor. It’s an eccentric movement that targets the same muscles as a leg press.

To make them more difficult, you can add weights and control the speed and depth of reps.

Hack Squats 

The hack squat machine is a great choice that enables you to do numerous leg press alternatives. This piece of equipment targets the same muscles as a leg press machine, but the weight is loaded differently.

You get the best of a leg press and a squat with the hack squat machine. Also, like the leg press machine, you can do numerous hack squat variations.

Single-Leg Press

Another type of alternative leg press movement is the effect of single-leg press. Single-leg presses allow users to target the muscles of jumping one leg. Forcing just one leg to hold the weight can be more difficult, but is beneficial for improving strength and tone.

Wall Sits

Wall sits are simple isometric movements that target the same muscles as the leg press. All you do is sit on a wall with your back straight and knees bent at 90 degrees. Mixing this together with different leg workouts is a great way to strengthen your legs.

Resistance Band Exercises 

Resistance bands can be used for a variety of different leg exercises that target your leg muscles and stretch tendons. You can do everything with resistance bands, from squat/lunge variations to bends, leg curls, or leg lifts.

Trap Bar 

The trap bar is one of the greatest pieces of exercise equipment ever made. It addresses the flaws of squats and deadlifts to create a perfect movement that targets your leg muscles.

Cable Front Squat 

Cable machines weren’t just made for your upper body but to work your lower body. One of the most effective leg press alternatives using a cable machine is the cable front squat.

You perform the movement by first putting the cable to its lowest position. Then, you choose the weight, pull the cable to your chest, and perform squats while holding the weight.

Belt Squat Machine

If you’re lucky enough to use a gym with a belt squat machine, you should take advantage of it. This machine provides some of the best leg press alternatives that you can perform.

The belt squat machine loads the weight around your hips, which you control with a pulley system. As you hold onto a bar, you squat down without stress on your lower back. The movement full engages your leg muscles and gives you a great workout.