Leg press okay instead of squats?

[CGE97]

My gym doesn't have a squat rack so I am stuck with the smith machines to do squats with. When I do them I struggle to go deep without bending my back, this ends up hurting so I only go to around parallel. I can also use the leg press which allows me to go right in without any pain- I also manage to lift slightly more because of no worrying about hurting myself.
Is it okay to always use the leg press or should I do squats- sacrificing depth and weight?

[k9pit]

If it's all I had access to I would make do with it, but Front Squats on the Smith aren't as good as free weight, but they're decent.

Also you can do hacks on the Smith which are basically having the Smith bar against your traps and putting your feet far forward and leaning into the squat movement. Again, a decent movement.

Lunges on the Smith are okay too.

If all I had was a Leg Press and a Smith, I'd make Leg Press my lead off move for quads, then wide stride split squats (lunges) on the Smith for hams, some Fronts or Hacks for reps for more quad work, then Smith Calf Raises, then hopefully you have a leg curl machine at your gym. You won't get much abductor work out of it though (unless you start playing around with single leg leg pressing or hump the smith jefferson squats)

[TheDesigner]

Agreeed with that guy ^^
I don't have a squat rack at my gym either, it's annoying!
I still squat as a warm up with as much weight as i can get get up onto my shoulders, then use leg press, smith machine and the leg curls machines like this guy said.

[CGE97]

If it's all I had access to I would make do with it, but Front Squats on the Smith aren't as good as free weight, but they're decent.

Also you can do hacks on the Smith which are basically having the Smith bar against your traps and putting your feet far forward and leaning into the squat movement. Again, a decent movement.

Lunges on the Smith are okay too.

If all I had was a Leg Press and a Smith, I'd make Leg Press my lead off move for quads, then wide stride split squats (lunges) on the Smith for hams, some Fronts or Hacks for reps for more quad work, then Smith Calf Raises, then hopefully you have a leg curl machine at your gym. You won't get much abductor work out of it though (unless you start playing around with single leg leg pressing or hump the smith jefferson squats)

I have free weights and a leg curl machine. Would it not be better to lunge with dumbbells? sorry I didn't mention earlier.

[bmontgomery87]

If possible join a real gym.

I trained at a fitness club for a while that only had smith machines. I did some squatting in it, but it's not the same at all and you have to relearn how to squat properly when you get back to doing real squats.

Made due with what you have if you can't change gyms

[DivaJana]

Either find another gym, or work your legs using another exercises.

DB Squats, BB Hack Squats, Smith Machine Front Squats, Leg Press, DB Lunges etc..

[chazzy1864]

Smith squats =/= barbell squats.

I doubt you're even hitting parallel with the smith squats. 90 degrees at best.

Leg press =/= barbell squats.


Leg press is fine, but it is mostly quad dominant. I'd suggest using other exercises in conjunction with it.

[CGE97]

Smith squats =/= barbell squats.

I doubt you're even hitting parallel with the smith squats. 90 degrees at best.

Leg press =/= barbell squats.


Leg press is fine, but it is mostly quad dominant. I'd suggest using other exercises in conjunction with it.

It isn't my only leg excercise, I also do db lunges and db squats.

To others: by joining a bigger and better gym my membership would almost quadruple. I don't want to do that until I become strong enough to actually be able to benifit from the additonal equipment.

[chazzy1864]

It isn't my only leg excercise, I also do db lunges and db squats.

To others: by joining a bigger and better gym my membership would almost quadruple. I don't want to do that until I become strong enough to actually be able to benifit from the additonal equipment.

Use smith squats or leg press as your quad dominant exercise. I'd suggest getting straps and doing wide stance squats for the DB sqauts (let the weight hang down). Then use the lunges as your middle ground as well.

If you do smith squats, realize they are not like regular squats.... at all.

Smith Squats
OP, go ahead and do smith squats. You just need to realize the differences that are involved. To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional back squat, you run into all the problems that people spew about smith squats being dangerous, hard on the joints, unnatural, etc etc.

Smith squats are generally more quad dominant due to the foot placement. However, just like with leg press you can sway emphasis by moving them around. If you place your feet farther ahead and in a wider stance you will get more ham activation. Also you are able to go amazingly low and literally touch your butt to the ground if you'd like and get excellent glute activation.

[Lethal302]

My gym doesn't have a squat rack so I am stuck with the smith machines to do squats with. When I do them I struggle to go deep without bending my back, this ends up hurting so I only go to around parallel. I can also use the leg press which allows me to go right in without any pain- I also manage to lift slightly more because of no worrying about hurting myself.
Is it okay to always use the leg press or should I do squats- sacrificing depth and weight?

No squat rack? One choice. Change gyms.

[CGE97]

Use smith squats or leg press as your quad dominant exercise. I'd suggest getting straps and doing wide stance squats for the DB sqauts (let the weight hang down). Then use the lunges as your middle ground as well.

If you do smith squats, realize they are not like regular squats.... at all.

Smith Squats
OP, go ahead and do smith squats. You just need to realize the differences that are involved. To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional back squat, you run into all the problems that people spew about smith squats being dangerous, hard on the joints, unnatural, etc etc.

Smith squats are generally more quad dominant due to the foot placement. However, just like with leg press you can sway emphasis by moving them around. If you place your feet farther ahead and in a wider stance you will get more ham activation. Also you are able to go amazingly low and literally touch your butt to the ground if you'd like and get excellent glute activation.

Thanks for the thorough response. You mentioned straps- would they allow me to hold a heavier weight? Next time I'm in I will try the smith squats with my feet really far forwards like you suggested. If they are pain free I will use them, otherwise stick to leg press (also doing DB squats and lunges).

[CGE97]

No squat rack? One choice. Change gyms.

My current gym is small but cheap, I am sure it will do me until I make decent enough progress before moving on to a bigger, far more expensive gym. Thanks for the suggestion anyway.

[chazzy1864]

Thanks for the thorough response. You mentioned straps- would they allow me to hold a heavier weight? Next time I'm in I will try the smith squats with my feet really far forwards like you suggested. If they are pain free I will use them, otherwise stick to leg press (also doing DB squats and lunges).

Yes, it will make it easier to hold heavy weights for long periods of time. Since that will be the biggest hurdle with DB squats.

[CGE97]

Yes, it will make it easier to hold heavy weights for long periods of time. Since that will be the biggest hurdle with DB squats.

Cool, shall get some soon then. Just for db squats or are they useful for other excercises?

[Hengman]

I substitute barbell squats with hack squats, front squats, and goblin squats only due to the fact that the squat rack is ALWAYS taken up by people who do half ass shrugs and they occupy the rack for over a HR.

High intensity works wonders though, and even though I miss squats, I don't make excuses for leg days. Up your intensity and improvise when you can.

[chazzy1864]

Cool, shall get some soon then. Just for db squats or are they useful for other excercises?

Anything you struggle to maintain your grip.

[Rasputin4]

Try loading barbell front squats on a bench press rack.

IMO db front squats are much better than db squats. I'd suggest using this as a high rep move at the end of your routine.

The db lunges are good, I'd suggest doing them after your squat variant(s).

bb hack squats (not machine) are also a great quad move.

Of course, there's the obvious deadlifts.

[CGE97]

I substitute barbell squats with hack squats, front squats, and goblin squats only due to the fact that the squat rack is ALWAYS taken up by people who do half ass shrugs and they occupy the rack for over a HR.

High intensity works wonders though, and even though I miss squats, I don't make excuses for leg days. Up your intensity and improvise when you can.

Thanks, I'll use front squats with straps at the end for 3x15. Would there be a need to do goblin squats as well? There isn't really a huge difference in the quality of leg work being done.

[CGE97]

Try loading barbell front squats on a bench press rack.

IMO db front squats are much better than db squats. I'd suggest using this as a high rep move at the end of your routine.

The db lunges are good, I'd suggest doing them after your squat variant(s).

bb hack squats (not machine) are also a great quad move.

Of course, there's the obvious deadlifts.

Thank you for your input. I will do the front squats as you suggested. I'm not going to do the hack squats now even though a few have suggested it. I'll leave it as a move I can change to in a few months. And I do lunges now anyway so will continue with them

[GableGrip]

Correct your form on the Smith Squats. If your knees bend and extend beyond your toes, then your feet are too far back - this also putting unwanted shearing force on your PCL.

Your feet should be forward so that you lean back slightly into the bar. Ensure that when the knee bends it travels the path that your feet are facing - any rotary movement out of this path can put unwanted pressure on the anterior and/or medial ligaments.

[darrenash]

I live in the UK. A place where gym owners think one squat rack is the most a gym should ever have. Often, it's in use for shrugs, shoulder press, bent-over rows. Rather than wait for "just another 6 sets of regular shrugs then 8 more behind the back shrugs", I find alternatives when I have to. The leg press is fine. The Smith machine is fine. As long as you perform the move correctly, you'll make gains. My legs don't suddenly wilt from not using the rack.

[FromSquare1]

I know you probably don't, but I need to ask.. Any barbells (bench press etc?) If so learn to do cleans and then just keep front squatting after you've cleaned the weight. It's not ideal, but it definitely would work.

[CGE97]

I know you probably don't, but I need to ask.. Any barbells (bench press etc?) If so learn to do cleans and then just keep front squatting after you've cleaned the weight. It's not ideal, but it definitely would work.

There is a couple of barbells I shall watch some videos and practice the cleans.

[CGE97]

I live in the UK. A place where gym owners think one squat rack is the most a gym should ever have. Often, it's in use for shrugs, shoulder press, bent-over rows. Rather than wait for "just another 6 sets of regular shrugs then 8 more behind the back shrugs", I find alternatives when I have to. The leg press is fine. The Smith machine is fine. As long as you perform the move correctly, you'll make gains. My legs don't suddenly wilt from not using the rack.

I know what you mean, hate it when you get guys like that wasting everyone's time doing endless sets of shrugs or calf raises on the bar.

[Rasputin4]

I know you probably don't, but I need to ask.. Any barbells (bench press etc?) If so learn to do cleans and then just keep front squatting after you've cleaned the weight. It's not ideal, but it definitely would work.

Welll, for most of us, good luck cleaning what you can front squat with.

Surely the OP's gym has a bench press station he can lift off of.