Bodyweight Squat
Sit back and down, chest tall, heels on the floor.
How to do it →Bodyweight Squat vs Leg Press
Both train your quads and glutes. Here's how they differ, and when to pick each one.
Leg Press
Feet shoulder-width, lower until hips start to tuck, don't lock out hard.
How to do it →Side by side
| Bodyweight Squat | Leg Press | |
|---|---|---|
| Kit | Bodyweight | Machine |
| Main muscles | Quads, Glutes | Quads, Glutes |
| Also works | Adductors, Core | Adductors, Hamstrings |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 60 kg |
How each one feels
Bodyweight Squat
- Sit your hips back and down like you're aiming for a chair.
- Keep your chest up and heels on the floor.
- Stand up by pushing the floor away.
Watch out for: Heels lifting.
Leg Press
- Release the safeties and lower under control.
- Stop just before your hips start to roll off the pad.
- Press back up without slamming your knees straight.
Watch out for: Lowering so deep your lower back lifts.
Bodyweight Squat: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your adductors and core.
- − Harder to add weight in small steps as you get stronger.
Leg Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your adductors and hamstrings.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Bodyweight Squat if you train at home, travel a lot, or want something you can do anywhere.
- Pick Leg Press if you're new to lifting or want to push hard safely without a spotter.
- Bodyweight Squat needs no kit, so it's great at home or when the gym's packed.
- Leg Press is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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