Some lifters knock the leg press as an “easy” option—but they’re missing the point. It’s a solid tool for building serious quad and glute mass without putting your spine at risk.
Whether you're dealing with back issues, don’t have access to a leg press, or just want to mix up your leg day, this guide’s got you covered.
We’ll break down what makes the leg press so effective and show you 9 top-tier alternatives that hit the same muscles—no machine required.
What Makes The Leg Press Good
Some lifters trash machine-based exercises, thinking it is a cop-out, and free weights are the bomb. This couldn’t be further from the truth. If it was, then why do so many of the pros use it?!
Machine-based exercise, like the leg press, is just another great tool to have in the toolbox, and you can even incorporate into a full body gym machine workout. And when comparing the move to others, like the leg press vs. squat, it holds its own as being just as beneficial.
Besides the vanity of building massive quads, here are a few advantages of using the leg press machine:
- Reduced Spinal Loading: As you’re sitting down, usually laying with your feet at an upward angle, the leg press machine reduces spinal loading compared to free weight squat and hinge variations. If you suffer from lower back pain during squats, the leg press is a viable alternative.
- Ease Of Use & Isolation: Due to the fixed range of motion and the stability of sitting down, there is less motor control involved and less to think about compared to free-weight squat and deadlift variations. This can allow you to really hone in on the muscles at hand.
- You Can Increase Frequency And Volume: This is less taxing on the body compared to many free-weight leg exercises which will lead to quicker recovery and the ability to increase frequency and volume for more muscle building potential.
- Lift More Weight: Again, because of the stability and fixed range of motion, you’ll be able to lift more weight compared to other squat variations. Heavier loads is a good variable to have for hypertrophy and strength training.
- Safe And Easy To Learn: The leg press is less technical than other squat and hinge variations and there is less chance of injury because the leg press machine has built-in safety mechanisms.
Muscles Trained By The Leg Press
The main muscles used when you are leg pressing are:
- Quadriceps: Knee extension
- Gluteus: Hip extension
- Hamstrings: Knee stabilizers
- Calves: Ankle stabilizers and dorsi and plantar flexion
You can shift focus by changing your foot placement on the platform, but standard stance hammers all of the above—with the quads doing most of the work.
What Makes a Good Leg Press Alternative
To mimic the leg press, we’re looking for exercises that:
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Load the quads (with some glute involvement)
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Minimize spinal stress
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Are relatively safe and beginner-friendly
That knocks out the classic barbell back squat but opens the door to other squat and split-stance variations that check those boxes. Bonus if they work at home or with minimal equipment.
Now let’s dive into the 9 best leg press alternatives that bring the same gains.
9 Leg Press Exercise Alternatives
Using the criteria explained above here are 9 leg press alternatives that train the quads and glutes with a mix of exercise which can be done at home or gym.
1. Hack Squat
The hack squat mimics the leg press with a fixed path and heavy quad focus. It reduces spinal load thanks to the angled setup, making it a safe, effective machine-based alternative.
How to do the Hack Squat:
- Step into the hack squat machine and place your feet in your preferred squat stance.
- Place your shoulders underneath the pads, keeping your spine in neutral.
- Hold the handles beside your shoulders.
- When you are ready, stand up and disengage the stopper.
- Bend at the knees until you reach your desired depth.
- Push through your feet to the starting position.
Note: Hack squats can also be done with a barbell as seen here:
Hack Squat Benefits:
- Trains similar muscles to the leg press.
- Minimal load on the spine, maximum load of the quads.
Best rep range: 8-20
Progression: Dumbbell or kettlebell front squat (see below)
Regression: Resistance band/cable machine front squat (see below)
Related:
2. Trap Bar Squat
Trap bar squats let you stand inside the bar, keeping your torso upright and quads engaged with minimal spine stress. It’s an easy-to-load, smart swap for the leg press.
How to the Trap Bar Squat:
- Step inside the trap bar with a hip-width stance.
- Squat down keeping your chest up and shoulders down.
- Grip the handles, squeeze your armpit together.
- Push your feet through the floor, stand up straight and squeeze your glutes.
- Reset if needed and repeat for reps.
Trap Bar Squat Benefits:
- Upright torso and shin position hits the quads like the leg press.
- There is less compressive load on your spine.
- Easy setup and execution.
Best rep range: 6-15
Progression: Front squat
Regression: Hack squat
3. Cable (or Resistance Band) Front Squat
This front-loaded squat hits the quads and glutes while going easy on the spine. Whether you're using bands or cables, you’ll get solid tension and full-range strength benefits.
How to do the Cable Front Squat:
- Set the cable pulley to the lowest position and use a rope attachment.
- Pull up the rope attachment and hold it in a goblet-like position near your upper chest.
- Keeping your chest up and the rope in place near your chest, drop into your preferred squat depth.
- Squat back up and repeat for reps.
Resistance Band Front Squat Benefits:
- Can be performed anywhere and is simple and easy to perform.
- The ascending resistance of the band trains the lockout strength of the glutes and quads.
- As it is less taxing on the body you can perform more reps for better muscle-building or fat loss.
Best rep Range: 12-20
Progression: Dumbbell or kettlebell front squat (see below)
Regression: Spanish squat without load (see below)
Related: Best Cable Leg Exercises
4. Sissy Squat
A no-equipment move that hammers the quads through deep knee flexion. Simple, brutally effective—but not ideal if you’ve got cranky knees.
How to the Sissy Squat:
- Set your feet around shoulder-width apart with your toes pointed forward.
- Hold on to a secure object around hip-height.
- Then push your knees forward.
- When your knees are moving forwards lean backward.
- Near the end of this movement your heels are raised up off the ground and standing on your tiptoes.
- Stand up pushing through the balls of your feet to the starting position. Resets and repeat.
Sissy Squat Benefits:
- You do not need special equipment and can be performed anywhere.
- Focuses solely on the quads.
Best rep range: 12-20
Progression: Hack squat
Regression: Spanish squat without load
Related: Sissy Squat Progression Plan
5. Belt Squat
Belt squats load the hips instead of the spine, giving your quads a break-free blast. Use a machine or plates and a dip belt—either way, you get leg press results with less pressure.
The belt squat is such a great alternative that we've even included it in out list of 7 Different Types of Leg Press Machines!
How to the Belt Squat:
- Place a dip belt around your waist and kneel down to fasten it to the belt squat machine.
- Get into your preferred squat stance.
- Grip the handrails lightly and stand up.
- Push away the stopper to squat.
- Squat down while holding the handrails and once you are at your depth, push through the platform to stand up until lockout.
Belt Squat Benefits:
- Trains the quads with minimal loading on the spine.
- Holding on to the handrails increases your stability and the ability to do more reps and load.
Best rep range: 12-20 reps
Progression: Spanish squat with load (see below)
Regression: Hack squat
6. Supported Bulgarian Split Squat
Using one hand for balance lets you load the quads and glutes harder without worrying about stability. Great for lifters who want intensity without spinal stress.
How to do the Supported Bulgarian Split Squat:
- Choose a dumbbell you think is a good place to start.
- Set up a bench near a squat rack or something you can hold onto with one hand.
- Get into a split stance with the working leg next to the squat rack and grip with your fingers. Your rear foot will be elevated on the bench or a platform.
- With (or without, if you are a beginner) a weight in the other hand slowly squat down as far as your comfortable can.
- Drive through your front foot and return to the starting position.
- Reset and repeat.
Supported Split Squat Benefits:
- Trains the quads and glutes without balance and spinal loading being a factor.
- Improves grip strength and lateral stability.
- Is done either at home or at the gym.
Best rep range: 12-15
Progression: Elevated split squat (see below)
Regression: Spanish squats (see below)
7. Elevated Split Squat
Lifting your front foot boosts the range of motion and puts more tension on the legs. It’s a simple tweak with a big payoff—and still easy on the spine.
How to do the Elevated Split Squat:
- Place your back foot on an elevated surface and bring your front foot into your preferred split squat stance.
- Grip the floor with your front foot, drop back knee, and squat down with your front leg.
- Maintain a slight forward lean of your torso.
- Push through your front foot and return to the upright position.
- Reset and repeat for reps.
Elevated Split Squat Benefits:
- The elevation increases the range of motion for improved quad and glute strength and muscle.
- Is loaded in a variety of ways.
- Minimal spine loading while driving action to the quads and glutes.
Best rep range: 8-15
Progression: None
Regression: Bodyweight split squat
8. Dumbbell Front Squat
A tough, quad-heavy move that also works your upper back and core. It’s more advanced, but worth it for building serious muscle without back-loading a barbell.
How to do the Dumbbell Front Squat:
- Holding a pair of dumbbells by your side get your feet into your preferred squat stance.
- Curl the dumbbells to the front deltoids.
- Keep your chest and elbows up and shoulder down.
- Squat down between your knees to your preferred squat depth.
- Push your feet through the floor, squat up, and lock out your glutes.
- Reset and repeat.
Dumbbell Front Squat Benefits:
- Trains the quads, glutes, upper back, and anterior core will less stress on the spine than the barbell front and back squat.
- Although it trains the quads and glutes less than other variations, this trains more total muscle.
- With the weight being anterior, it makes it easier to sit into the squat.
Best rep range: 8-12
Progression: Barbell front squat
Regression: Spanish squat with load
Related:
9. Spanish Squat
Spanish squats use resistance behind the knees to light up the quads while easing joint stress. Ideal if you’ve got knee pain or just want stronger legs without the risk.
How to do the Spanish Squat (with band):
- Firmly attach a looped resistance band around a secure anchor point at knee height.
- Step inside the band, putting it directly behind the knees.
- Walk back until you feel the band pulling you forwards.
- Sit back into your squat keeping your shins vertical and your chest up and shoulders down.
- Squat back up, pushing the back of your knees into the band at the end of the movement.
How to do the Spanish Squat (with machine):
- Step into the machine so your shins are on the pads.
- Hold a dumbbell in a goblet position.
- Sit back into your squat keeping your shins vertical and your chest up and shoulders down.
- Squat back up, pushing the back of your knees machine.
Spanish Squat Benefits:
- Trains the quads while being easier on the knees.
- A great option if you’re suffering from knee pain.
- Can be performed at home or in the gym.
Best rep range: 8-15
Progression: Add load
Regression: Resistance band front squat
BONUS EXERCISES - More Leg Press Alternatives:
STEP UPS:
LANDMINE SQUATS:
ZERCHER SQUATS:
FRONT SQUATS:
SMITH CHAIR SQUAT:
HEELS ELEVATED SQUATS
SINGLE LEG BOX SQUATS:
FINAL THOUGHTS:
The leg press is a great exercise to build your quads and glutes without loading your spine. But if you don’t have access to a leg press machine and still want the benefits of it, these 9 exercises build quads and glutes of steel. So tight, you’ll be able to bounce quarters off it.
And make no mistake, these are not just good exercises to do if you don't have a leg press machine, they are great even if you do. These are good alternatives to mix into your routine, regardless, as they are effective and exercise variability is an important part of hypertrophy training.
Let us know your favorite leg press alternative in the comments below...
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Shane Mclean
Author