Leg Press is better for Legs Hypertrophy and Less Prone to Injuries

Not skipping leg day keeps the doctor away. But which is better for the leg hypertrophy? Is it the leg press or is it the age old barbell back squats? Squats engages multiple muscle groups, the quads, the glutes, spinal erectors, the core and less optimally the hands. It enhances overall lower body strength and functionality.

But squats require balance, technique making them potentially riskier if form breaks down. Leg press on the other hand isolates the quadricep muscle a bit more than the barbell back squats. The need to stabilize the body on a leg press machine is eradicated.

It also eliminates the need for core and spinal erector engagement through hardcore breathing and breathing techniques. Leg press eliminates the axle loading on the spine. It's easier to learn, less riskier and more joint friendly compared to a barbell back squat.

But to understand which is better for hypertrophy, we need to analyze this freaking study. 24 healthy male subjects with prior resistance training experience were divided into two groups. Freeway training groups who performed exercises like squats and bench press.

Machine based training group who used machines for similar movement patterns. Training program guidelines were as follows. 8 weeks of structured training.

3 sessions per week. Progressive overload was applied in both groups. Measured outcomes were 1RM strength in squats and bench press.

They also measured power output using vertical jump and sprints. The study concluded that freeway training is more effective for improving strength and power in dynamic functional contexts, particularly for athletes. Machine based training was beneficial for strength improvements in isolated muscle groups and to be more suitable for beginners and rehab cases.

This study underscores the importance of exercise selection which should align with your goals. If you are a fake nadi power lifter like singa, then barbell back squats is likely better for you. If you are a natural bodybuilder like Athar Choudhry aka not so fit, who has a lot of back issues, then leg press is likely better for you, especially for the core hypertrophy.