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If you are looking for a lower body workout, both the leg press and squat are good exercises. Although both moves work the glutes, quadriceps and hamstrings, the leg press is a better exercise for beginners because it isolates a few muscles with a limited range of motion. In contrast, the squat utilizes up to 10 muscles when performed correctly. Warm-up your muscles with light aerobic exercise and a good stretch before you begin strength training. Stretch again when you've finished to prevent muscle injury. Consult your healthcare provider before beginning any exercise regimen.
Seated Leg Press
Sit on the leg press machine with your spine and buttocks pressed firmly into the back of the chair. Place your feet on the resistance plate, approximately shoulder-width apart, and adjust the plate to bring your knees to a 90-degree angle. Make sure your knees are in line with your toes. Exhale and slowly push the plate away from your body. Keep your feet in contact with the plate and push until your legs are fully extended but not locked at the knees. Do not arch your back or lift your buttocks off the seat. Inhale and draw your thighs back toward your chest. Use your abdominal muscles to make the movement slow and controlled.
Stand with your feet a little more than hip-width apart with your toes pointed out slightly. Let your arms hang by your sides with the palms facing your legs. Retract and depress your shoulder blades and engage your core muscles. Look straight ahead and keep your spine straight and elongated. Shift your body weight onto your heels and sink your buttocks toward the floor. Keep your back flat and continue to sit back until your thighs are parallel with the floor. Do not allow your knees to travel past your big toes. Hold the down position for a moment and redistribute your body weight equally over the plantar surface of your foot. Slowly push your body up to the start position making sure to keep your back flat and your abdominal muscles engaged.
The primary muscles used for the leg press are the gluteus maximus, quadriceps and hamstrings. The secondary muscles, or those muscles used to stabilize your body, are the gluteus medius and minimus, adductors and the gastrocnemius. The primary muscles used in a squat are the same as those for the leg press with the addition of the erector spinae muscles which run vertically along the spinal column. The secondary muscles for the squat include the transverse abdominis, gastrocnemius, gluteus medius and minimus, adductors and soleus.
There are advantages and disadvantages to body weight and machine exercises. For beginners, machines are generally safer since they guide your range of motion and isolate only a few, specific muscles. The American Council on Exercise recommends that novice athletes spend their first 10 to 12 weeks using machines before they graduate to bodyweight exercises. Body weight exercises engage more stabilizing muscles. For instance, the squat uses six stabilizing muscles in addition to the four primaries. However, if you are unsure about correct form, it is easier to injure yourself with body weight moves.