Should You Choose Leg Press or Hack Squat For Muscle Growth?

[@Iron.Historian]

Yeah nice try but I ain't training legs

[@Daniel24-5]

Real

[@jamesmcknight6368]

but there's so many great exercises you can implement into your leg day. like bench press, overhead press, bicep curls, and t-bar rows if you're feeling lucky. Work harder brother, you've got this 💪

[@chrisweidner4768]

🤣🤣🤣🤣🤣🤣🤣

[@ryry5249]

Shud up and squat

[@microsoftpowerpoint4731]

dom??!!

[@88luda88]

If I had to ''Chose'' between the two I'd pick Barbell Curls

[@The_Annoyed_chef]

In the squat rack

[@lukekent9687]

Based

[@justincarreras7753]

Lol

[@YoMomma1337]

@@The_Annoyed_chefyessss

[@modofatak]

You can only do lying cable curls, though, myo-rep max

[@DavidLloyd-v7v]

I am absolutely astonished by how much good and useful info is available on this channel. I have now officially knocked off hours of content to the point that my wife thinks I might have a problem. Good shit. I even went to my other two channels to subscribe twice more... Not that my opinion matters but if it did... Best work out and training channel on the Internet. Hands down.

[@argent3629]

Hands all the way down, full stretch 😎

[@Aaronsolnelson]

You missed one of the big benefits of Hack Squat over Leg Press. You have to move fewer plates. I'm using like 3 more plates on LP than HS. Moving those around before and after the lift sucks.

[@charlieparkeris]

This is why I choose hack squat. Loading and unloading the leg press take too much work.

[@rampagerhino5434]

Very true

[@moist603]

That was my experience, too. As a beginner, I was starting at 160kg on the leg press but went over to hack squats and could barely do 40kg. That was about 6 months ago, and now I'm up to 70kgs.

[@mikecartier6163]

Yes! Loadig way less plates is a huge bonus!

[@joeysung311]

@@moist603how if you’re doing full ROM could you do 160 on leg press while you hack squat with 40?

[@backslashthe3rd]

as someone who has a L4 and L5 spinal fusion, squats with a barbell or smith aren't possible anymore...these two exercises have literally saved my workouts for my legs

[@AlphaLionTrillionaire]

Why would you fuse discs 🤔

[@CarlosHernandez-uh1nm]

@@AlphaLionTrillionairehe clearly means his L4 and L5 vertebrae.

[@Ancient.Odyssey]

Im about to have my l4 and l5 fused from a sports injury, any tips you've found with your training experience?

[@backslashthe3rd]

@@AlphaLionTrillionaire Spondylolisthesis, worst thing that ever happened to me. compressed my bones so bad I lost feeling in my leg all the way down to my toes.

[@backslashthe3rd]

@@CarlosHernandez-uh1nm yep

[@brian2e]

For me leg press is basically a fart machine

[@nuclearghandi2899]

Feature, not a bug.

[@Jimminityjabooboo]

Ripper 💨

[@Yiulias]

My fart machine is leg curls, I have to be really careful when Im pushing hard..

[@markbarrett50]

I used to be self conscious about this. Now I count them, out loud, instead of the reps.

[@hristopavlov298]

Good for calf raises 😂

[@Some0ne001]

Leg press and horizontal leg press have been amazing for me, lots of growth and keeping my back safe.

[@memorycard1000]

I snapped my back in the legpress. 😅 It's doable. Not wanna fearmonger. I was all well and good after a week or so. But it hurt like craxy. Had to be helped up.

[@malmonti]

Ok bro the thumbnail for this video of Dr Mike on the hack squat is peak anabolic energy.

[@sonipitts]

Scott the Video Guy and team really went all in on this one. Pretty sure my test levels went up just clicking on it.

[@awangendahl]

I love hack squats as a mild rehab/progression for a bad knee, I feel so much in control in the movement, and my knee never hurts doing hack squats for some reason, probably is on me, but I just love it!!! Thank you for such a great video!!!

[@fuku512]

I had surgery in April and only recently been able to start squatting again on the hack squats. I don't use any weight but just blast a shitload of volume on it and sit in the stretched position. Sets of 30-50 to pump blood in there

[@DustinOranchuk]

I have injured each hip fairly seriously twice in my life. Both times I found doing single-leg hack squats (basically a pistol squat where you don't have to worry about balance) the absolute best exercise for tracking and closing the strength differences between each side!

[@gur262]

When i was over 260lbs/123kg my stomach was in the way. Hell i popped a rib, twice. Though that was already so from an accident, so prone to it. An eric janicki like frog stance worked then. Also worked later. Full range of motion. What i find very important is the feeling of safety that gives you. If you go down almost to the block of the machine, you got no fear of getting crushed by it.

[@thetowndrunk988]

Eric Janicki’s way of doing it really opened my hip and knee flexibility to a whole new level. If I play golf nowadays, I can feel my hips moving much more smoothly.

[@jimdelsol1941]

Thank you for giving recommandations based on "experience level". As a beginner, it is important for me to know whether or not the information here applies.

[@CarneGranada]

Perfect timing. I squatted hard for 3-4 months and it's starting to bother my hips. Time to switch over to leg press or hack squats for a while!

[@Alexlinnk]

Hack squats are better for me

[@nilsandresen9912]

fix your squat

[@elvismora7378]

​@@Alexlinnk Have you tried leg press with your feet even lower? It's like mimicking a sissy squat

[@CarneGranada]

@nilsandresen9912 bro fix your squat

[@jacobstewart9139]

You shouldn't avoid the squat because of that. The fact that you are experiencing pain while doing a motion that is very natural is evidence that another muscle, possibly in your hip, is too tight or too weak, or your form isn't correct. I don't want to tell you what to do, but I strongly encourage you to go to a PT and see if you have a muscle or posture problem

[@mccannistan]

Dr Mike, your videos are great. Now that you have made it to the big time I suggest you upgrade your tech. You need one of those teleprompters that’s placed right on top of the camera lens. This way you wouldn’t have to look down and to the left to look at your notes.

[@KarmaTrauma22]

Just crushed my Leg day. It was quad focused. Did Seated leg press to start, next isolated single leg lung, followed by goblet squat and leg extensions to failure. Ended with core 💪

[@manuelvillarreal8983]

The amount on info, let alone specified info, is insane. Love these videos.

[@esradijkstra8186]

No hack squat at my gym sadly…..

[@k8la65t2qvpbl]

Same here, leg press and quad extension machine is all I have.

[@GB-ld6lf]

Smith machine Squats are a good alternative

[@akshaymishra3674]

You can also use smith bar as a vertical leg press.​@@GB-ld6lf

[@peetos-chan2835]

My gym has the 90° hack squat, which you basically sit in. I hate it. And then a nautilus leg press that rotates as it lowers and raises, and that also really sucks. Lol.

[@Trauss]

Go to a different gym

[@PoorlySoup]

Haven't had access to a hack squat in a long time, so I've been doing leg press for 70% of my quad work. Hit 500lbs for 5 reps last year as a 175lb boi, but since getting your technique tips I've started over with my weights and my hip/ankle mobility have improved massively. Also my lower spine doesn't feel like it's going to fracture...

[@nomecognome354]

Barbell squat is the barbell squat of the barbell squat. Truly THE barbell squat EVER.

[@julienrodot8288]

May be for you but for most no really

[@jjakes1930]

This couldn’t have come at a better time. I’ve been doing hack squats for the last many months and last leg session I decided to try and switch to leg press for a while and it felt soooo much better. For some reason I got a lot more sore than from the hack squats and really felt like the reps were top quality.

[@benjaminjameskurz]

I feel the opposite. I never felt my quads with leg press but feel them just doing warm up sets on havk squats

[@hemlock399]

Switching up will get you sore & end your plateau. Need to rotate through different exercises over time.

[@high-captain-BaLrog]

@@hemlock399 a seemingly pseudo scientific claim based in rationalism?

[@Eliarbreton]

Really appreciate the breakdown at the end for how to apply this as a beginner, intermediate, advanced

[@williamhnatko1958]

I love hack squats, I’ve been doing the tippy toe, ass to heels style forever, and love it. You get used to the awkwardness pretty quickly

[@RareMarble]

Thank you for the gold content as always Doc

[@jkane334]

@@dominick5886aww the little guy skips leg day huh?

[@corismsyn]

Finally. I'd been searching RP channel for this video about a year ago and nada.

[@hjewkes]

I spent about a year struggling with barbell squats, only to make the connection the machine I’d been doing calf raises on the whole time was a pendulum squat. Quads have been blowing up ever since adding that in to my routine

[@GotFaculty]

My favourite, love how deep you can go

[@Flosstradamuss]

5:42 that full ROM breath 🤌

[@ChristianHesford]

My gym just got a hammer strength hack squat. That machine is a thing of beauty 👌🏻

[@mrspartan228]

Dr. Mike coming in clutch (and other things) as usual. Exact problem I'm having this week. Back muscles are strained but legs are fresh, gonna give the leg press a try at my gym and see how it goes. Thank you!

[@abc-vn7zv]

hack squat with narrow stance keeping your feet closets to the machine in the bottom is amazing ..casn't feel much on leg prss tho...as in case of barbell squats ,im unable to them as it will hurt my shoulder and neck bones

[@teodpcrew2245]

One of the best fitness channel on this platform!

[@jkane334]

​@@dominick5886why is that?

[@Ross_E_2]

Both these excercises are my favourite

[@alik4325]

Dr Mike reading my thoughts, this man gets the questions answered frl.

[@ghostsmoke11]

I'm about to do a leg focused meso with the rp app, nice timing on this video

[@RevereShin]

6:18 beautifully summarized.

[@Raymal100]

I like to include some form of both. Something with the hip extension of a full squat and something with the peak contraction of a leg press.

[@Schacal6666]

I only see hammer strength leg presses everywhere. They are perfect. No downsides

[@DrSmokeTrees]

I hate them

[@jackdemoguitar]

Agree 100% that leg press ideally is amazing but leg press reality is…varied

[@Angel-pj1dt]

team leg press

[@NcK_146]

Same, I just enjoy being able to sit and focus only on my legs doing the work no other body part getting involved. Do whatever you enjoy while doing proper reps, that's what will lead to consistency and no injury which is a huge factor in the longevity of your training.

[@tijmen131]

Leg presses are such inferior movements. Hack squats all day

[@anshumaanthakur7206]

Why are they inferior?​@@tijmen131

[@miso5968]

​@@tijmen131depends on the quality of the machine. A good leg press and a good hack squat are both S+ tier

[@NcK_146]

​@@tijmen131 The most inferior lifts are the ones you do not enjoy doing and the ones you won't be consistent with

[@Dominicko-up1nl]

Always a pleasure Dr Mike

[@JaxDobba]

Great Video Dr. Mike! But I would really appreciate it if you could tell us what kinds of gym equipment brands to avoid. My gym has mostly Hammer Strength and Hoist machines for example, is the Hoist Leg Press any good as a substitute to the Atlantis one? It's really hard for beginners to tell what a "bad machine" is compared to a good one. Would love a video covering this topic!

[@adolfochavez9633]

thank you so much for all the advice

[@nfrchase1081]

Doctor Mike could you do a video on snapping tricep syndrome and how to lift with having the condition. I know it’s extremely rare in most cases but I’ve struggled with lifting and gaining weight because of having this and would love to hear your take on the subject

[@danielt1792]

Nice video! I’ll be keeping it in mind for next year’s leg day.

[@TheFlash3553]

This came out at a perfect time as I have been battling on which to do. QUESTION: How does the Pendulum Squat fit into this? Something you would recommend?

[@castle_45]

I don't really do leg press anymore. Too many plates to use, inferior movement. I only do single leg leg press sometimes instead of lunges.

[@nmoranv]

What about belt squats? I've personally replaced hack squats and leg presses with belt squats and love it.

[@Saki630]

I have never been able to do Hack-Squats my whole life without pain or discomfort in my knees because it feels like I dont have the range of motion to bring my butt down to my knees. In the past I could do 5-plate leg presses over multiple sets and was doing barbell+smith machine squats with not so much weight 70lbs on each side, but still couldnt do 45's on Hack Squat. I use hacksquat with no weight to stretch my legs out, and then do leg press + squats to target my muscles. My old gym plays videos and the legendary Platz workouts where he brings his but down to his ankles while rolling his feet in the hack-squat was amazing to see.

[@km841]

I can't touch my butt with my knees either......

[@Banana_brainie]

I’d love a video on how to pick yourself up after a failed cut… I ended up having so much random life shit happen that my weekly average for several weeks of my cut just ended up at maintenance. It felt like I was just spinning my wheels, I’m still burned out from cutting and lost quite a bit of strength, but also I didn’t actually come out of my cut having made much progress… tips on what to do from here? Your channel is really the only place I go to for information at this point!

[@robt2778]

You forgot to mention the biggest disadvantage of the leg press is that the person who used the machine before you spent 45 minutes assiduously addeding every plate in the gym to the machine, then walks away without bothering to restack the plates, and without actually having done a single correct leg press ( the clue being that they can actually walk away from a 360 kg leg press). Im not a violent person, but I do briefly consider hitting someone with a heavy dumbbell when I see such a lack of gym etiquette put in service of such stupidity

[@BrianGomez-iu3fs]

I injured my knee kickboxing a long time ago. Every time I use a leg press my knees hurt for the rest of the week, but when I goblet squat or barbell squat my knees feel brand new.

[@Txjumpman]

The old school leg platform press with the rounded back on the seat was the best leg machine I’ve ever used. Blew my legs up size and strength. Nothing has worked as good as that for me. Not even free weights.

[@andreww2208]

Holy crap. I've been experiencing all these issues with the Leg Press machine and thought that it was just me... and then Dr. Mike comes to my rescue to let me know that I'm not crazy!

[@cclark2021]

I'm a retired combat veteran. Have had 4 surgeries. Not to include the bulging disc in my lower back. Leg press and hack squats still allow me to get a solid leg workout.

[@PrHovey]

Hi Mike, question, I suggest hack squat to people as an extra leg exercise for the sole reason that it's a better analogue to a barbell squat, where the leg press though although a great quad exercise - doesn't involve the axial loading of the spine, which of course, people need to get accustomed to for barbell squats. Personally I recommend (if asked) hack given the better crossover to barbell squat. Your video though is purely comparing them through the lens of (and I apologize if Ive missed something here, Mike rolls eyes "I can explain it for you but I cant understand if you") efficacy in hypertrophy in the quads, my goal is that + making someone better at barbell squats if I can. Does that seem reasonable?

[@joeysung311]

hack squats don’t make people better at barbell squatting anyways so it doesn’t matter imo

[@jakemason2220]

I do both I start with hack squat 4 sets and go to leg press for 4 sets also.

[@ebrahim9705]

hey great video, can u do a pendulum squat vs hack squat next, that'll be real great thnx

[@kevindeiner6256]

can you do a video where you rate specific machine brands and their equipment!?

[@davidpattaya]

My three lower discs are damaged. I have been told that if I was to do barbell squats I would need surgery. I have since moved to hack squat and then multiple exercises to work the core. My back is pain free most of the time now. My choice of exercises are on my channel.

[@luckyfox1038]

That thumbnail is INCREDIBLE 😅

[@McWhatevs]

Another case of Mike extolling the virtues of the squat, yet something I don't recall ever seeing him do in his *many* leg workout videos

[@Phelly2]

Hurt my lower back last week (not too bad but enough to stop me from squatting) so this video is perfect for me.

[@Alessio_아레씨오]

bro is legit dying for the thumbnails 😂

[@Glenners]

I blew out my lower back 6ish years ago, and the hack squat has been an absolute life saver. Never been a fan of the leg press, and with a shitty lower back it's really out now. If your hack squat has an adjustable foot plate then you can adjust your stance and that plate and hit everything.

[@JPAFJR]

6’4” 285lbs 33 inseam, 6th lumbar, scoliosis, spinal stenosis, right leg shorter due to back. So my back is a huge contributor that affects my quality reps. I am a huge fan of the hack squat for these reasons. Slow on the way down kills the quads, holds at the bottom is get for all legs and glute stretch. Yeah I can’t throw the same weight around like on the leg press but the isolation I get on the quads via hack squat is superior imo for me.

[@GloxZation]

I am a fairly tall fella with back problems since 17 years old, switching to hack squats saved my back and blew up my legs

[@darkydoom]

Leg press was a god send for my back. Got to 250kg before picking up an olybar was the stick that finally popped the disc /sigh. Maybe one day I'll get back to that

[@hirotakasugi4891]

I do both alternating but I’m a full body guy 4x a week so two of each 5 sets each say. Leg Press + Lying Leg curls, the other day hacks squat + Hip hinge types. Both Arsenal Strength Machines, they let me go deep. And I also do calves on the leg press machine.

[@Jimminityjabooboo]

IMO leg press is one of the best leg movements ever. Full stretch and different foot positions. It is the best for stimulus/fatigue ratio

[@alfredoA7921]

Would you consider launching a Spanish-languaje channel? It would be incredibly helpful

[@jmsantiago1]

On the leg press with different feet positions, I can target hamstrings and other parts, while hack squats literally just cook my quads, and nothing else gets stimulus or fatigue. I love both.

[@lee13whitehead]

Having a home gym means limited equipment and space, I leg press using the smith machine with my back flat on the ground. All the discomfort I had from squats is now gone and every other day my legs are on fire, plus its great for calf presses, I'd love a hack squat machine but no space!

[@DamienAlexander]

Im 30 and meased up my knees, everyone don't sit too much, it will mess you up for life and don't drive a car too long.

[@km841]

How long is too long to drive along in my car then maestro?

[@leonardocota4703]

???????????????????????????

[@jmarvosa6x3]

Sounds like you didnt squat enuff doggy

[@Vitlaus]

Texting and driving will jack up your knees - When you slam on the brakes, but crash anyway.

[@Misterskillzz7]

Bro that's crazy beep beep

[@turkishexpress]

Another thing I like hack squats over leg presses is the ease with which you can get into position to execute the movement, especially if you're a bigger guy. Getting in and out of a leg press machine sometimes is a pita, especially if you've had a rough set.

[@km841]

It's not a frickin' Lotus Elise lad, how big are you?

[@turkishexpress]

@@km841 6'1 280-300lbs.

[@Ubeogesh]

Hammer Strength V-Squat machine is quite amazing that has none of these downsides. However after years of using it (probably just me getting older), i started getting some knee pain sometimes on it (with just slightly higher weight than barbell squat)

[@aidangrubbs3418]

Never in my life have I almost fallen out of a leg press what are u talking bout Mr. Dr Man

[@waymoncowley436]

I'm working out at The Big Purple Gym currently, and they are bringing in a hack squat machine after a remodel. I'm interested in seeing how it feels...

[@Haze_E1]

barbell squat always calls my name and I shall listen to the best

[@julianboyd8719]

Am I the only person who just doesn't feel quads from leg presses? I even put my feet lower and narrow on the board. Hack squat destroys my quads though.

[@codyfoster7183]

I tend to do a 4 part circuit on the leg press. Normal position, then a wider one with your feet near the upper corners of the foot rest and then a closer one with my heels nearly touching at the bottom of the foot rest followed by calf raises toes on bottom of the foot rest. Feels like it works everything and I've been noticing better definition in my quads. But boy you can't beat the hack squat it destroys me every time too.

[@MyTechTopia]

Can’t do squats anymore, leg press is my go to replacement. Not a fan of back squats, but I will use it if necessary.

[@juliouslary1697]

I would love if you made a video talking about pendulum vs hack squat

[@xgmode]

Can’t do hack squat, tried it today. My right knee hurts too much when I want to go back up. Don’t have that issue with the leg press.

[@unbabunga229]

Whichever one is free tbh, your leg workouts can be a bit more variable week to week compared to most muscles where - generally - you need have a lot of consistency each workout with exercises, sets, weight, reps etc

[@Dr_Evil_Genius]

I have 3 leg days per week. I do Leg Press on Tuesdays, Hack Squats on Thursdays, and BB Back Squats on Saturdays. I figure I can get the benefits and detriments of all three.

[@Olle332]

Excellent video, however, I believe that Bench Press is a more viable option

[@AxCHINESExFOX]

The fucking quality of content has skyrocketed since stopping the tren. Looking good and Talking good Dr. Mike. Thanks for taking out the constant fucking memery of RP ads.

[@theworld6888]

Been fucking around on the hack squat lately, I feel a craazy stretch under tension on them whenever I use a similar technique to the one Tom Platz used. Definitely check it out, if your knees allow for it

[@recycledbeansalad]

I have neither of these in my home gym. I will send you a list of all my equipment and you could do a video within those limiations. Super idea?

[@SianPoteat-Romero-z8v]

Dropping this on leg day…its a sign

[@adammiller9179]

My gym made the grand decision of getting new equipment and not including a Hack Squat (among other things you would always expect in a gym).

[@conradandrew825]

Neither! Quad, ham and glute isolation instead, because I have varicose veins and can't allow that much pressure to build up in my legs.

[@Ahmed_Abdulsattar7]

These videos are amazing

[@nick_ca]

Hey big boss, any credible and comprehensive resources for mobility training on rest days?

[@Red88Rex]

I prefer squats since they are 50/50 glutes and quads, leg press is almsot all quads, but I do like to switch between the two maybe a few times a year when my body is anticipating it too much.

[@RashidAlesgerov]

I love both, but I get tired after a hack squat, which messes up my workout. If I do it at the end of the workout, then this time I don't have enough energy to do it properly. On the other hand, I still feel ok after a heavy leg press. But at some point, I'll definitely try hack squat again.

[@Rob-qn6od]

Do both.

[@DavidMonk-t6j]

Hate training legs full stop but hate squats hate hack squats Personal hit legs twice week leg extensions then leg press then hamstring…. RP STRENGTH APP💪🏻

[@Liftergeist]

aand the answer is, belt squat

[@pratikshaw5744]

Dr.Mike should make a reaction video on Will's latest video. All of us would love to hear his thoughts (and jokes)

[@akosdrahanovszki8213]

Hello Dr.Mike! Aprecciate your work. Can you help with loose skin? A saw the video you uploaded about the topic, but it was 2 years ago. I was wondering if there is anything new that could help with loose skin. I lost 97 kg in the last 2 years, (im 23 right now) i do weight training 4-5 times a week and cardio aswell. Thank you if you answer me.

[@zeroax0]

golden content!