Leg press vs squats: the benefits For those who struggle with squat technique, or find it’s a burden on their back, the leg press is a brilliant alternative.

When you use a leg press machine, you’re essentially in a controlled environment. Your back is supported, your movement path is fixed and you can focus purely on pushing weight with your legs.

Start kneeling alongside a squat rack, with a resistance band tied around one leg of the rack, at hip height. Clasp the band around both hands to make a fist, and hold the band at chest height ...

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Set the rack at about waist height. Squat down to get the barbell into the crux of your elbows. Make sure your upper arms perpendicular to the ground, and squeeze your elbows close together.