Squats and leg press both works on almost the same muscle which is why the question whether to do one of them or both arises. Usually people go for the one that is easier and more convenient for them to do. It depends on which one you think is better and easy for you depending on your body and your personal preferences. If both are done in an optimized, it is an ideal scenario to tone the whole body.
Both squats and leg presses have their own benefits and there is no harm in doing either one or both of them. Let us know the benefits of each and the ideal number of reps for the best results for each.
Squats is a great exercise for everyone because it tones the entire lower body. It is even recommended for pregnant women to help them make the childbirth easy. Coming to the exercise, squatting is keeping your body straight and bending down such that knees are bent and thighs are parallel to the ground. You have to remember to not bend too less or too much. If you bend your knee too less, it can cause pain in the knees due to abrupt position and if the knees are bent way too much, it can again cause pain in calf muscles because of the long holding time. Squats concentrate on calf muscles, hamstrings, hips, torso, quads and glutes. When done properly with equal holding times, squats can also be helpful for the abdomen. One can start with 3 reps of 10 squats each and then slowly increase as the stamina increases. To get the best out of squats one can also use a band placed under the feet to enhance the impact and difficulty level. Squats can be done at home with ease as they don’t need a machine.
Leg presses work on quads and hamstrings apart from glutes. The impact is more intense compared to squats and so is the chance of injury. This is because the range of motion is less and so the quads have to work harder to achieve the desired result. It is best to start practicing using the seated leg press machine at the gym to build your stamina and confidence. Though you can get leg press for sale at affordable prices, it is not advisable to do presses at home until you are totally confident. It is always a good idea to have an instructor around. Once you are more familiar with leg presses, you can try the vertical leg press machine, which is more demanding. For the initial days, start with low weights, and keep your legs and torso at a 90-degree angle. With leg presses, breathing in and out goes hand in hand. Start with a smaller number of reps and then slowly increase to check your body’s potential.
As we see, though squats and leg presses both work on lower body, the focus is on different parts of the body. Both can be done for a limited number of reps. Squats can be done as a warm-up for leg presses if you want an intense workout. You can also choose to perform each of these on different days. It all depends on your body’s response to these exercises.