Squats Outshine Leg Press for Strength Gains.

In 2018, Fabrício E. Rossi and a team studied 30 adults randomly assigned to three groups: back squat only, leg press only, or both, for 10 weeks of twice-weekly lower body workouts. Each group did 6 sets of 8-12 reps with 90-120 seconds rest, keeping other training the same. They measured max squat strength, body composition, jump height, and balance.

The squat group gained 10-15% more max squat strength than the leg press group, while the combined group matched squats for strength. Jump height improved slightly more in squat and combined groups (5-8% better), but leg press and combined groups showed better dynamic balance (10-12% improvement). No group changed body fat significantly.

Focus on back squats or combine with leg press for stronger legs and better jumps.