For quad growth
For quad growth, single-leg leg press rates higher on our research criteria: easier on the joints.
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
Safety Bar Squat. A more upright squat than a back squat, which suits the quads and spares the shoulders.
Single-Leg Leg Press. One leg at a time on a stable sled: a deep knee bend, no balance demand and easy to load in small steps.
For quad growth, single-leg leg press rates higher on our research criteria: easier on the joints. 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.
Single-leg leg press is easier: it’s easy to learn, while safety bar squat takes some practice.
Safety bar squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Single-leg leg press needs a machine, so for most people it’s a gym exercise.
Single-leg leg press: it rates Excellent for joint and recovery cost in our research rubric, against Strong for safety bar squat.