5 alternatives to the leg press for effective strength training

The leg press is one of the most popular fitness machines and is a real classic for leg strength training. But the exercise also has disadvantages that can affect its effectiveness. Five alternative exercises are the solution.

The leg press is an integral part of many training plans in the gym, especially for those who want to strengthen and build their leg muscles. They rely mainly on the muscles of the front of the thigh and allow you to lift heavy weights. However, the leg press has some disadvantages that can limit its effectiveness. We present five alternative exercises for leg strength training.

Which muscles are trained in the leg press

When training on the leg press, the quadriceps femoris and the gluteus maximus are primarily used. Bending the knees and extending the hip joint strengthens the muscles of the back of the thigh (hamstrings). The erector spinae and adductors also provide support.

Potential disadvantages of the leg press include limited range of motion, overemphasis on the quadriceps muscles, minimal core activation, and lack of functional movement patterns. These limitations can lead to muscular imbalances and less transferability to everyday movements.

Therefore, we present five alternative exercises to the leg press that can be integrated into leg strength training.

Squat with barbell

The barbell squat is often referred to as the “king exercise” because it targets several muscle groups at once. The compound exercise primarily trains the quadriceps muscles, hamstrings and glutes, with the lower back, calves and upper body also contributing to stabilization. Its advantage over the leg press lies primarily in its functionality. The squat imitates natural movements, such as sitting down and standing up, which makes it particularly relevant for everyday life and athletic performance. In addition, it requires balance and coordination, which are general athletic benefits.

Technical instructions:

1. Stand upright with your feet slightly wider than hip-width apart. The barbell should rest on your shoulder muscles behind your neck.
2. Lower your buttocks backwards and downwards in a controlled manner until your thighs are at least parallel to the floor to achieve full muscle activation. Keep your chest upright and your core tense. Make sure your knees go past your toes to avoid unnecessary strain on your joints.
3. Push yourself back up and exhale.

Trainer tips for advanced learners:

The front squat, in which the barbell rests on the chest, is a squat variation for advanced users. The changed position of the weight in relation to the body’s center of gravity places even greater strain on the quadriceps and core muscles.

Pro tip: Athletic trainer and strength training expert Christoph Rodenbach talked to Ippen Media Reveal how to warm up before strength training with heavy weights, especially squats.

Bulgarian squats

Bulgarian split squats are an excellent unilateral exercise that reveals and corrects muscular imbalances. The exercise activates the gluteus maximus and hamstrings more than traditional squats or the leg press.

Technical instructions:

1. Place one foot firmly on the floor and the other foot on an elevated surface (stack of weight plates, bench, etc.) behind you.
2. Bend your front knee until your thigh is parallel to the floor, keeping your torso upright and making sure your front knee doesn’t extend past your toes.
3. Use the strength of your front leg to push yourself back to the starting position while exhaling.

Trainer tips for advanced learners:

There are several ways to increase the intensity. Hold a kettlebell in front of your chest, which forces you to keep your upper body upright. You can also use two dumbbells in your hands or a barbell on your shoulders as additional weight. You can also increase the level of difficulty by placing your back foot on a moving object, such as a stability ball or in the loop of a suspension trainer.

Step-ups

Step-ups are an effective exercise for strengthening the muscles used when climbing stairs – especially the front of the thighs and core. They improve balance and coordination and can be intensified by adding weights or varying the height of the step.

Technical instructions:

1. Stand facing a raised platform (box, bench, step, etc.). Place one foot on it, arms forward or hands on hips.
2. Push yourself up using the strength of your upper leg (do not use the other leg to gain momentum) until the leg is fully extended and you breathe out. Make sure that your upper body remains upright and that your knees and hips do not move sideways.
3. Lower yourself again in a controlled manner and repeat the movement with the other leg.

Trainer tip for advanced students:

When doing step-ups, hold dumbbells or kettlebells in your hands, or place a barbell (with weight) on your shoulders to increase the intensity. It also becomes more difficult the higher the platform you step onto. Increase from low to high. The first commandment is always correct execution: only those who have a clean technique from the first to the last repetition should increase the intensity.

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Romanian deadlift

The Romanian deadlift is an excellent exercise for the posterior chain, especially the hamstrings (hamstring group) and the glutes. It promotes a balanced development of the leg muscles and functional strength.

Technical instructions:

1. With your feet shoulder-width apart, stand upright and hold the barbell with your arms straight at about thigh height.
2. With your knees slightly bent, bend your upper body forward at the hip joint (knee angle does not change) and lower the weight while keeping your back straight.
3. Lower the barbell until you feel a stretch in the hamstrings, then return to the starting position by pushing and extending your hips forward.

Trainer tip for advanced students:

Single-legged Romanian deadlifts increase the demands on balance and one-sided strength development.

Lunges

Lunges work the quadriceps muscles, hamstrings, glutes and calves while promoting core stability. They can be combined in a variety of ways with different types of dumbbells.

Technical instructions:

1. Stand upright with your feet about hip-width apart.
2. Take a big step forward and go down until both knees form a 90-degree angle.
3. Push yourself back to the starting position with your front foot and repeat the movement with the other leg.

Trainer tip for advanced students:

Increase the intensity and effectiveness of the exercise by adding weights. Hold two kettlebells in your hands, which will also strengthen your arm, shoulder and core muscles. Or put a barbell on your shoulders, as you would with a squat. This allows you to move really heavy loads when doing a lunge. However, this is more of a variant for experienced strength athletes, as the stability of the torso and leg axis is extremely demanding. In this dynamic and unilateral exercise, it is crucial that the knee and hip do not move to the side and that the upper body remains upright.

Read more: Leg press vs. leg extension – study shows what influence the choice of exercise has on muscle growth

Conclusion

These five exercises are effective alternatives to the leg press. When cleverly combined, they ensure balanced muscle development and functional benefits as part of leg strength training. By integrating the exercises, especially compound exercises such as squats and deadlifts, into your training program, you can correct muscular imbalances, improve core stability and promote general athleticism.

If you are looking for further inspiration for your training, you will find numerous training plans available for free download in our PDF library.

The author is a former competitive athlete, certified ski instructor and fitness trainer (B license).