Which Exercise Stimulates the Thighs More Leg Press or Squat? What Should You Pay Attention to During Training?

Which exercise stimulates the thighs more: leg press or squat? What should you pay attention to during training?

At first glance, the squat may seem very simple—just place the barbell on your shoulders, squat down, and then stand back up. However, mastering the correct squat technique is not as easy as it looks. Below, I will explain step by step how to perform squats properly and share some training tips.

1. Position your feet correctly

A wide stance in squats mainly targets the gluteus maximus and the inner quadriceps, while a narrow stance places more emphasis on the outer quadriceps. Therefore, it is recommended to regularly adjust your stance width during squats in order to comprehensively stimulate both the inner and outer thigh muscles.

2. Keep your head upright

Do not look down while squatting, as this can easily cause your head to tilt forward and your cervical spine to bend, placing excessive pressure on your neck.

3. Choose the right load

Avoid using unrealistic heavy weights at the expense of proper form. It is better to reduce the load and ensure strict and correct technique throughout the exercise.

4. Squat to the proper depth

Ideally, you should squat until your thighs are parallel to the ground. If you squat too shallow, it will not promote full leg development and may put additional stress on your knees. Those with good mobility can squat deeper, while those with limited flexibility should avoid forcing it.

When the leg press is performed as the first exercise, its main purpose is to warm up the quadriceps and hamstrings in preparation for squats. When arranged as the final exercise, the leg press is used to completely exhaust the legs. In this case, the goal is not to load maximum weight, but to choose a moderate weight for controlled, slow, and precise repetitions. Both bilateral and unilateral leg presses can be very effective.

In conclusion, squats are a more comprehensive fundamental strength training exercise, while the leg press focuses more on isolating the leg muscles and provides higher safety. Combining both exercises offers a more complete way to improve lower body strength and muscle development. There is no absolute answer to which exercise provides better stimulation—they complement each other.