If you have leg day at your gym, it is pretty common for you to gravitate towards the leg press. It is pretty simple to do and also bolsters the maximum benefits on your body. But, with so many different types of leg press alternatives available, why wouldn’t you want to spice up your exercise routine?
The leg press machine helps the person target the glutes, quads, and hamstrings. And, you’d be surprised to know that there is a range of exercises that have similar impacts on those parts of your body.
Here, we are going to highlight the top leg press alternatives that you can pick up instead of hitting the machine every time at your gym.
Best Leg Press Alternatives
1. Resistance Band Leg Press
If you haven’t heard of resistant bands, you are likely living under a rock. The resistance band leg press is the closest you can get to doing an actual leg press but without the machine. It follows the same principle and biomechanics involved in a leg press machine wherein you push the weight or the resistance away from the body.
It is a perfect option for beginners who aren’t comfortable hitting up the gym and opting for the leg press machine immediately.
Steps to follow:
- Start by laying down on a yoga mat, hooking the resistance band under the arch of your feet
- With one end of the band hooked under your feet, grasp the other end of the band and pull it up to your chest to create optimal tension
- Lift your knees up to your chest while simultaneously lifting your hips off the ground
- Following that, push your legs away from your chest, against the resistance band, much like you’d do with a leg press
- Repeat this 10-15 times
2. Dumbbell Walking Lunges
Walking lunges are a confusing and complete pain. But, the results are pretty rewarding if you can do it right. Try and carry the maximum weight you can sustain for better mass building results. But, since it is a form of weight training, ensure that you do it under the guidance of a professional trainer.
Steps to follow:
- Hold two dumbbells in each hand, grasping them firmly to prevent unnecessary strain on the wrist
- Start the walking lunges in a neutral position and then moving forward, bend your knees and lower your body to the ground (much like how lunges are)
- Push back up using your core strength and alternate the lunge with the other leg
- Repeat this 5-10 times, depending on your capacity
3. Weighted Wall Sit
If you primarily indulge in doing leg press to target your quads, the weighted wall sit is the best exercise alternative you can do instead. Instead of a standard wall sit, this requires a weight on your lap, making the exercise a lot more grueling. Make sure that you don’t overdo it and start with lighter weights and then build up from there.
Steps to follow:
- Start by standing feet hip-width apart and with your back against a wall
- Make sure that you are already holding the weight plate before taking the initial position
- Gradually lower your body down against the wall until your thighs are parallel against the ground and you have a squat like position
- Once you are in the desired position, place the weighted plate over your thighs
- Hold that position for 30-60 seconds, depending on your expertise
4. Barbell Step Ups
For the gym enthusiasts trying to enhance and build their glutes, core, and quad, this is an amazing exercise to start with. It is a little different than the traditional barbell hip thrusts, so don’t confuse between the two. It is also ideal to improve your lower back strength, core tightness, and your balance too.
Steps to follow:
- Your starting position needs to be with a barbell on your back, mimicking the position of a back squat.
- With the barbell in your hand, stand in front of a step up or bench that correlates well with your height
- Pushing your strength back against your heel and middle of the foot, step up on the bench with your weaker leg to establish balance. Follow it up with the other leg
- Then step down from the bench and step up again but with the other leg
- Repeat this 15-20 times
5. Resistance Band Broad Jumps
Another popular leg press alternative using resistance bands is the Resistance Band Broad Jumps. It strengthens the core strength and improves the strength of the lower body. Much like a leg press, even this one targets your glutes, quads, hamstrings, and calves.
Steps to follow:
- Take a long resistance band and tie it up against a cable machine tower, ensuring that it won’t come off
- Step into the band and secure the other end of the tied band against your hips
- Walk away from the cable machine tower to created tension and resistance
- Bending your knees, pulse with maximum power and jump to create the maximum hip drive and then land back on the ground in a semi-squat position
- Repeat this 8-10 times
6. Smith Rack Squats
Smith racks are a good way to switch from your traditional leg press machine. It allows you to enhance the weight by loading up on the required weight for maximum results. It has promising results, especially in toning the upper and the lower body too.
Steps to follow:
- Start by loading up the smith rack with as much weight you can manage
- Once done, stand against the rack, holding the bar on your back, much like you’d do with a back squat
- Emphasize your body weight on the heels and push your hips back forming a squat position with your knees
- Once you attain the position when your thighs are parallel to the ground, you can hold the position right there
- After holding it for a few seconds, push back on your heel and return to the initial position
7. Single Leg Dumbbell Step Ups
Much like the previous options where we mentioned the barbell step-ups, this is a lot similar. But, instead of using a heavy barbell and involving both the feet simultaneously in the step-up, this one involves one leg at a time. It is perfect for beginners who don’t want to strain with leg presses and leg exercises but want to strengthen your quads and glutes.
Steps to follow:
- Start by holding two dumbbells in each hand and stand in front of a bench or a step-up box
- Once done, you can push against your heel and step up on the stool or bench, simultaneously pushing your second leg up too
- But, instead of putting the second feet on the bench, leave it midair and step down from the bench with the other foot
- Switch the legs and repeat it 10-15 times
8. Dumbbell Bulgarian Split Squats
If there’s one leg press alternative that is quite tough to master, it is the Bulgarian split. But, it directly targets the quads, much like leg presses. It also relieves muscle tension in the legs and improves flexibility, preparing you for other types of leg exercises.
Steps to follow:
- Start by holding two dumbbells in each hand and stand in front of a bench or step-up box
- Placing one foot on the bench, use the other leg to attain a lunge like position
- From that position, switch out to a squat position by bending your knees towards the ground, enough to feel a pull and tension against your quads and glutes
- Push back up from the squatting position, keeping your front leg straight and without locking your knee
- Repeat all the positions 8-10 times
9. Barbell Hip Thrusts
We briefly mentioned this in a previous point. But, if you don’t want to strain your lower back but want optimal results against your leg press alternative, Barbell Hip Thrusts are the perfect option. This one particularly targets your hamstrings and glutes to enhance speed and strength. Make sure that you do it under a professional.
Steps to follow:
- Your starting position will be to sit against a stable bench
- Take a barbell and roll it across the crease of your hips
- Once the barbell is in place, bend your knees and bring your feet up to your hips
- You need to do so in a way that helps you push up into a thrust and keep your knees at a 90-degree angle
- Taking a deep breath, push your hips till the shoulders meet the bench height and your hips are fully extended
- Hold this position for a few seconds, ensuring to squeeze the glutes in the process
- Repeat this 10-15 times
10. Toes Up Landmine Squats
If there is one of the toughest leg press alternatives, it is this one. If you have been in the gym for a month or two and haven’t been training for years, this is not for you. It is for the advanced fitness enthusiasts who have had a lot of training with barbells and weight trays. It works your leg and shoulder muscles a lot better than a leg press machine would.
Steps to follow:
- Start by setting up a barbell against a stable or landmine attachments with the necessary amount of weight that you can carry
- Stand with your back against the landmine, holding the other end of the barbell against one of your shoulders and keeping a weight plate in front of you, touching your toes on the plate
- Holding the barbell on one shoulder, lower yourself into a squat position and hold it for a few seconds
- Releasing yourself from the squat position, move back up into your initial position
- Repeat the same 10 times
11. Jump Squat
In case you want to look for some good leg press alternative that you can do at home without needing excess equipment, jump squat is a good starting point. It engages muscles from both the upper and lower body, making it an ideal option for everyday exercising. In case you want to build upon the resistance and the level of challenge in this exercise, you can add resistance bands or weights.
Steps to follow:
- Stand with your legs shoulder-width apart
- Bend at the hips and knees, keeping your knees in a straight line with the toes
- Start moving down into a squatting position by bending your knees till your thighs become parallel to the ground
- Once you are in the squatting position, instead of moving back up normally, you need to jump upright from the squat position
- Bend your knees and hips while landing back on the ground to prevent risks of spraining your ankles
12. Side-lying Single Leg Press with Recovery Band
Last on the list is the side-lying single press but with an added challenge using a recovery band. It works your glutes, quads, and even the thighs and hamstrings. It also lengthens and strengthens the leg muscles.
Steps to follow:
- Start by lying on your side lengthwise, keeping a recovery band looped around one of your foot
- Hold the other end of the resistance band up to your chest
- Take deep breaths in and bend your knee up to your chest, stopping right above the hip height
- Keeping your foot flexed, exhale and then push the band away from the initial position
- Repeat this on either side 10 times
Conclusion
With so many different types of exercises, you can also get your glutes and hamstrings strengthened by doing a few reps of these exercises. Make sure that you always either do it under professional guidance or train under the eyes of a trainer to avoid any risks of injury or damage to your hips or other parts. The majority of the exercises that we have mentioned in this list can be done at home with ease. In case you feel any strain on any of your body parts, make sure that you stop doing the exercise right away without pushing yourself.
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