For quad growth
For quad growth, leg press and safety bar squat score the same on every criterion, so use whichever is free, or both.
Both are good choices that train the quads 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
Leg Press. Heavy quad work without balance or load on the spine. Go deep enough to bend the knees well past 90°.
Safety Bar Squat. A more upright squat than a back squat, which suits the quads and spares the shoulders.
For quad growth, leg press and safety bar squat score the same on every criterion, so use whichever is free, or both. Both are good choices that train the quads 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 safety bar squat takes some practice.
Leg press needs a machine, so for most people it’s a gym exercise. Safety bar squat needs a barbell and a squat rack, so for most people it’s a gym exercise.
About the same: both rate Strong for joint and recovery cost in our research rubric.