ONE OF THE MAIN GOALS OFprescribing an exercise program isto ensure the safety and quality ofthe exercise. Injuries can occurwith any type of exercise evenwhen performed properly. Howev-

er choosing the right exercise canbe the difference between injuryand maximal benefit.

Regarding lower body exercisethe most controversial is the deci-sion between the leg press and thesquat. There have been argumentsmade for both. I agree that bothexercises enhance leg strength

August 2001 Strength and Conditioning Journal 63

National Strength & Conditioning AssociationVolume 23, Number 4, pages 6364

WHICH EXERCISE SHOULD BEdone to produce the best gains instrength and athletic ability in asafe manner? Working in a mid-dle/high school I often hear con-cerns that the squat is a move forolder more advanced athletes andthat the leg press is a much moresafe alternative to develop hip/legstrength. I believe quite the con-trary.

First, the squat is a muchmore sport-specific move. It re-quires the body to be in a goodathletic stance at the bottom ofthe move and produces completehip extension at the top, both po-sitions that are reproduced inces-santly on the court or field. The legpress does get good hip flexion atthe bottom, but at the top the hipsare incompletely extended. The legpress machine in our weightroomleft the hips flexed at 120100(depending on seat adjustment)when the weight was pressed tothe top. I believe it is in those last6080 of hip extension, not cov-ered by the leg press, that an ath-

letes power/speed strength isproduced. The squat trains thisportion of the hips range of mo-tion.

Second, the squat is a muchsafer move for the athlete. Propo-nents of the leg press may say thatit is a much safer move than thesquat; that leg strength can be de-veloped without putting the lowback at risk. The leg press re-quires no balance, and the forcethe body produces is transferredfrom the seat to a moving sledabove the level of a nearly supineathlete. With the upper body beingcompletely supported by the seatof the leg press machine the coreof the body is not recruited to sta-bilize the hips and low back. Thelegs become stronger and canexert forces much greater thanthose that can be safely trans-ferred through the body duringathletic movements. I believe thatthe leg press will predispose thelow back, hips, and knees to in-

jury because of the lack of involve-ment of the bodys stabilizing core.On the other hand, the squat re-quires the athlete to balance onhis/her own 2 feet and transfer aforce from the ground through thebody into a resistance at the top ofthe body, exactly that which is re-quired on the court/field. Thesquat will allow the athlete to de-velop sport-specific strength andthe ability to transfer it into effi-cient movement with injury pre-venting stability. Squatting issafer for the athlete.

The squat can first be learnedwith body weight and a broomstick and then progressed throughvariations up to big weights on thebar. Properly taught and imple-mented into a sound program, thesquat is an invaluable tool thatcan be used to develop strong, in-jury-free athletes.

Les Rogers, MS, CSCSSt. Edwards School,Vero Beach, Florida

POINT/COUNTERPOINT

Leg Press Versus SquatLee E. Brown

Column Editor

CONSPROS

64 Strength and Conditioning Journal August 2001

and athletic performance. Fur-ther, both exercises are commonlyused in rehabilitation programs toimprove knee stability. Howeverfor the general population, thesquat is not as safe as the legpress.

Safety enhances the quality ofthe workout. Manufacturers de-sign leg press machines so that allshapes and sizes can perform theleg press. When performing thesquat, it is easy to adopt impropermechanics, thereby altering ones

balance during the execution ofthe squat. Improper balance dur-ing the execution of the squat canresult in severe injury. Researchhas indicated that tall people withshort torsos have difficulty inkeeping complete foot contact onthe ground when performing thesquat. This is also true with thenovice trainees. I see impropertechnique in the gym. And I amsure that I am not alone. Why takea chance at getting hurt, when re-search has indicated that the leg

press can yield the same benefitsas the squat.

The leg press is a safe exerciseyielding positive effects forstrength or rehabilitation. Further,it is easy to perform correctly.When choosing a lower body exer-cise, choose something that is safeand effective. Choose the legpress.

Todd ShermanMiddle Tennessee State University,Murfreesboro, Tennessee

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