For glute growth
For glute growth, barbell back squat rates higher on our research criteria: more of the work on the glutes, more stretch.
Leg press is easier on the joints.
Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
Leg Press. Deep leg presses with the feet high work the glutes through a big hip bend, though the quads often give out first.
For quad growth, leg press rates well ahead on our research criteria: easier on the joints.
For cycling, leg press rates higher on our research criteria: easier to learn and fit in.
For skiing & snowboarding, the two are close. Barbell back squat rates slightly higher: more injury protection. Leg press is easier to learn and fit in.
For running, barbell back squat rates well ahead on our research criteria: more carry-over to running, more injury protection. Leg press is easier to learn and fit in.
For glute growth, barbell back squat rates higher on our research criteria: more of the work on the glutes, more stretch. Leg press is easier on the joints. Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Leg press is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Leg press needs a machine, so for most people it’s a gym exercise.
Leg press: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell back squat.