Short answer.....the Leg press depends on the angle of the machine..you are actually doing 50-70% of that poundage...we have posts here on the extra shear pressure it places on the knees.....It's more valuable when used as a changing flexible exercise....heavy. reps, drops, one legged, etc....Originally posted by spire
As I understand it the squat works all the extra balancing muscles that leg press does not generally get.
Leg Press : 6x610lbs
Hack Squat : 6x500lbs
Squat : 9x265lbs (can do more but worried about back as above)
HACKS are awesome and often underated....foot placement, and how you use your hips can vary the 'hit' of the exercise gr8ly....again the w8 is not the w8, but affected by the sine of the angle of the apperatus...
Squats...well you said it, Squats ARE KING! The w8 is the w8...and usually if your back is a problem..the bar is sitting too hign near the cervical spine...and the descent/accent is at to far of a forward angle....the motion should resemble sitting on a teeny weeny low toilet....driving your heels not toes into the ground, head back, chest out..and using the legs not back! A good solution is to hold onto something w/your hand for stability (no bar..just you), and lower yourself into a sitting position w/o bending forward, go low..then mimic that in the exercise.
Add front squats/hams/isolation and you have a nice balanced program....DO ALL OF THOSE!