Leg press alternatives

On a machine

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  Quads

  Hack Squat

  Closest match. Your back is supported, the path is fixed and your quads do most of the work.

  MachineBeginner
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  Quads

  Pendulum Squat

  Goes deeper than a leg press with your back on a pad, so your quads work through more range.

  MachineBeginner
• 

  

  Quads

  Smith Machine Squat

  A fixed bar path takes the balance out of squatting. Put your feet slightly forward to keep the load on your legs.

  Smith MachineIntermediate
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  Quads

  Leg Extensions

  Trains only your quads, so pair it with a hinge or glute exercise to cover what the leg press does.

  MachineBeginner

With dumbbells or a barbell

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  Quads

  Goblet Squat

  The easiest free-weight swap. One dumbbell held at your chest and no rack to set up.

  DumbbellBeginner
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  Quads

  Bulgarian Split Squat

  Works one leg at a time with your back foot on a bench. Light dumbbells feel heavy here.

  DumbbellIntermediate
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  Quads

  Dumbbell Squat

  Dumbbells at your sides let you load more than a goblet squat once your grip can hold them.

  DumbbellBeginner
• Quads

  Barbell Squat

  The heaviest option once you're ready to learn it. Start with the empty bar.

  BarbellBeginner
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  Quads

  Dumbbell Step Ups

  Each leg lifts your whole body onto a box, much like pushing a platform away.

  DumbbellIntermediate

At home

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  Quads

  Bodyweight Squat

  Three sets of 10 to 15 is a real starting point if you've never trained legs.

  BodyweightBeginner
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  Quads

  Wall Sit

  Holds the bottom of the leg press position against a wall. No equipment at all.

  BodyweightBeginner
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  Quads

  Squats with Bands

  A band under your feet adds load that gets heavier as you stand, like the top of a leg press.

  BandsBeginner
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  Quads

  Bodyweight Walking Lunge

  Trains each leg on its own and needs only a hallway.

  BodyweightBeginner

How to pick

Pick by what's free. If another machine is open, the hack squat or pendulum squat keeps the workout closest to what you planned. With only dumbbells, use the goblet squat or Bulgarian split squat. Keep the same sets and roughly the same reps, and choose a weight where the last two reps are hard.

Leg press alternatives FAQ