Trying to tone your lower body? This 1 exercise is more effective than squats (2025)

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You’ve probably heard it a million times: “Nothing beats squats for leg day!” But what if I told you there might actually be a better option for toning those legs? As a certified personal trainer, I’ve helped countless clients improve their lower-body strength and I’m here to share a little secret: When it comes to pure toning results, the leg press might actually have an edge over squats.

Let’s break down both exercises to see which one is the better choice for your specific fitness goals.

What is a leg press?

Think of the leg press as your lower body pushing platform. You sit in a fixed position (usually at a 45-degree angle) with your back supported, place your feet on a platform and push the weight away from your body. There are a few different types of leg presses, but the most common you’ll see in a gym are the seated leg press and the angled leg press machines.

The leg press primarily targets the quadriceps (front of thighs, hamstrings (back of thighs), glutes (especially with the feet placed higher on the platform) and calves (particularly when pushing through your toes).

How does the leg press machine work?

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. This setup allows you to isolate your leg muscles more effectively and adjust your foot positioning to target different muscles. In this controlled position, you will also be able to handle much heavier weights safely and focus on the pushing motion without worrying about balance.

How to perform a leg press

Start sitting on the machine with your back against the padded backrest. Place your feet hip-width apart on the platform. Release the safety catches (if applicable) while keeping your legs bent. Push through your heels until your legs are extended, but never locked. Slowly bend your knees to bring the platform back toward you (or you toward the platform). Never let the weight stack touch down between reps (imagine trying to touch, but not squish a cotton ball between the plates).

To target different muscles, you can adjust your foot position: A higher foot placement will target more glutes and hamstrings, while a lower foot placement will target the quadriceps. A wider stance will target the inner thighs, while a narrower stance targets the outer quads.

What is a squat?

The squat is often called the king of exercises and for good reason. It’s a compound movement where you lower your body by bending your knees and hips, then return to standing. It can be done either bodyweight or with resistance.

The squat is truly a full-body exercise, working the quadriceps, hamstrings, glutes, core, lower back, calves and even your upper body as stabilizers depending on the equipment you use.

Squat variations

The squat is a versatile exercise that can be modified by using different equipment and positions:

• Bodyweight squats: Performed without equipment, using just. the force of gravity as resistance.
• Dumbbell/kettlebell squats: Holding weights at your sides or in front (goblet squat).
• Barbell squats: Placing a barbell across your upper back or the front of your shoulders.
• Banded squats: Adding resistance bands for variable tension.
• Box squats: Sitting back onto a box or bench.
• Single-leg squats: Balancing on one leg and performing a squat either to a box or full range of motion for a pistol squat.
• Split squats: Done in either a split stance with both feet on the ground or one elevated like in a Bulgarian split squat to work one leg more intensely.

How to perform a basic squat

Stand with feet shoulder-width apart. Keep your chest tall and shoulders back. Bend at the knees and push your hips back like you’re sitting into a chair. Lower down until your thighs are parallel to the ground (or as low as possible). Push through the heels to stand back up. Make sure to keep the knees tracking over your third toe (not caving inward). Perform in front of a mirror so that you can do a form check: heels down, engagement in your toes, your chest up and your knees tracking in line with your toes.

Leg press vs. squat

Both exercises have their benefits. But if you only have room for one in your workout routine, which one is the better choice? That depends on your goals.

The leg press is better for:

• Pushing heavier weights safely
• Isolating leg muscles for targeted development
• Progressive overload (gradually increasing weight)
• Being gentler on the lower back
• Allowing focused work even when tired
• Pure muscle-building efficiency
• Easier form for beginners to master

The squat is better for:

• Functional strength for everyday movements
• Core engagement and development
• Balance and coordination improvement
• More natural movement patterns
• Greater calorie burn (more total muscles involved)
• Less equipment needed (bodyweight version requires nothing)

Which exercise is right for your goals?

Choose the leg press when:

• Your main goal is building leg muscle strength or size
• You want to push heavy weights safely
• Lower-back issues or long femurs make squats uncomfortable or difficult
• You want to target specific leg muscles
• You’re looking to progressively overload without complex technique

Choose squats when:

• You want functional, everyday strength
• You’re looking for more cross-training for athletic performance
• You want to engage more core and stabilizer muscles
• You’re training without access to machines
• You want to burn more calories in less time

The winner: Leg press

Here’s something many people don’t realize: “Toning” isn’t actually a specific type of muscle development. What many call “tone” is simply having enough muscle to show definition and having a low enough body-fat percentage to see that muscle. This is exactly why I choose leg presses for beginner clients who pass a bodyweight squat test and are focused on lower-body toning.

The leg press allows you to push significantly heavier weights safely and create more muscle stimulus with less technical skill. It also allows you to progress consistently without compromising your form and target specific areas that need more development.

A personal trainer’s recommendation for toning the lower body

For clients specifically looking to “tone” their lower body, I typically start them with a combination of both exercises, but gradually shift more emphasis to the leg press as the muscles adapt and the bodyweight squat gets stronger. Why? Because building noticeable muscle definition requires:

• Progressive overload (gradually increasing resistance)
• Consistent time under tension for the muscles
• The ability to work muscles to fatigue safely with the proper form

The leg press simply allows most people to check these boxes more effectively. They can push heavier weights with less mental fatigue about technique, isolate the exact area they want to strengthen and tone, and safely work to muscle fatigue without compromising form. That said, I never completely eliminate squats from any program. The functional benefits, especially as a former gymnast turned trainer, are too valuable to ignore!

The ideal approach is using both strategically. For the best results:

• Start your workout with bodyweight or light resisted squats to engage your entire body and establish mind-muscle connection.
• Move to the leg press to push heavier weights and create maximum muscle stimulus.
• Focus on progressive overload with the leg press (gradually increasing weights).
• Use squat variations to develop balance, functional strength, mobility and functional strength.

Remember, the “best” exercise is ultimately the one you’ll do consistently and with good form. Whether that’s a leg press, squats, or a combination of both, the key is to keep challenging your muscles and enjoy the process!