{"id":1828,"date":"2025-03-16T10:31:02","date_gmt":"2025-03-16T10:31:02","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/13-top-leg-exercises-that-arent-leg-press.html"},"modified":"2025-03-16T10:31:02","modified_gmt":"2025-03-16T10:31:02","slug":"13-top-leg-exercises-that-arent-leg-press","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/13-top-leg-exercises-that-arent-leg-press.html","title":{"rendered":"13 Top Leg Exercises That Aren&#8217;t Leg Press"},"content":{"rendered":"<p>If you\u2019ve ever set foot in a gym before, you\u2019ve seen \u2014 and probably heard \u2014 the leg press machine.<\/p>\n<p>It\u2019s the steel beast that takes up about a city block of floorspace, usually manned by a tattooed and muscular fireplug of a man banging out abbreviated reps while 45-pound plates clank and rattle on the machine\u2019s extended arms.<\/p>\n<p>You\u2019re moving weight along a preset path, so the machine offers no challenge to stability or core strength \u2014 unlike some other leg press alternatives.<\/p>\n<p>You\u2019re off your feet, so it has minimal effect on your ability to jump, run, or walk. And all that weight you think you\u2019re lifting?<\/p>\n<p>Since it travels along a track that\u2019s 45 degrees to the floor, about one-third of the weight is being lifted by the leg press machine itself.<\/p>\n<p>No wonder gym bros love it: it\u2019s impressive-looking, easy, and a huge boost to the ego.<\/p>\n<p>It\u2019s dangerous, too. Leg press machines can put your lower back in a flexed (i.e. curled) position, sometimes under extreme loads. That\u2019s a recipe for a herniated disc.<\/p>\n<p>Fear not, though: Even with this exercise off the table, you still have plenty of leg press alternatives left. And all of the moves we recommend below require minimal equipment and space.<\/p>\n<p>So if you\u2019re looking to build muscle and strength in your quads, hamstrings, glutes, and calves \u2014 while simultaneously improving athleticism, working your core, and boosting lower body power \u2014 read on.<\/p>\n<p>There are leg press alternatives for all fitness levels \u2014 beginner, intermediate, and advanced \u2014 and enough bodyweight variations to allow you to work your legs anytime and anywhere.<\/p>\n<p>Level: Beginner\/Intermediate<\/p>\n<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-10170290961 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_squatvariations_bodyweight2_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press bodyweight squat\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<ul>\n<li>Stand with your feet hip to shoulder-width apart and your arms by your sides.<\/li>\n<li>Keeping your back flat and core braced, push your hips back (imagine you\u2019re closing a door with your butt), bend your knees, and \u201csit back\u201d into the movement as you raise your arms in front of you.<\/li>\n<li>Lower your body until your thighs are at least parallel to the floor.<\/li>\n<li>Pause, and then stand back up, contracting your glutes as you return to the starting position.<\/li>\n<\/ul>\n<h2>2. Split Squat<\/h2>\n<p><strong data-redactor-tag=\"strong\">Level: Beginner\/Intermediate<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-10170290966 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_squatvariations_split1_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press split squat\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170290967\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_squatvariations_split2_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press split squat\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<ul>\n<li>Assume a staggered stance with your left foot two to three feet in front of your right, holding a pair of dumbbells at arm\u2019s length next to your sides, palms in.<\/li>\n<li>Keeping your chest up, shoulders back, core braced, and back flat, lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).<\/li>\n<li>Pause, and then reverse the movement to return to the starting position.<\/li>\n<li>Do all of your reps, switch legs, and repeat.<\/li>\n<\/ul>\n<p>Level: Intermediate\/Advanced<\/p>\n<p><iframe title=\"How To Do The Perfect Dumbbell Squat | Beachbody\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/xnbHOsglss8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Stand tall with your feet hip to shoulder-width apart, holding a pair of dumbbells by your sides.<\/li>\n<li>Keeping your back flat, chest high, and core braced, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.<\/li>\n<li>Pause, and then push back up to the starting position.<\/li>\n<\/ul>\n<p><strong data-redactor-tag=\"strong\">Level: Intermediate\/Advanced<\/strong><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6350164032112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul>\n<li>Stand facing away from a box or bench, holding a pair of dumbbells at arm\u2019s length by your sides. Place the toes of your right foot on the bench behind you.<\/li>\n<li>Keeping your torso upright, lower your body until your left thigh is parallel to the floor (don\u2019t let your right knee touch it).<\/li>\n<li>Pause, and then push back up to the starting position.<\/li>\n<li>Do all of your reps, switch legs, and repeat.<\/li>\n<\/ul>\n<p>Level: Beginner\/Intermediate<\/p>\n<p><iframe title=\"How To Do a Forward Lunge with Dumbbells | Beachbody\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/pT7K8D8SLk4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Stand tall holding a pair of dumbbells at arm\u2019s length by your sides (palms in) with your feet hip-width apart.<\/li>\n<li>Keeping your chest up, shoulders back, core braced, and back flat, take a large step forward with your left leg.<\/li>\n<li>Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).<\/li>\n<li>Pause, and then reverse the movement to return to the starting position. Repeat, this time stepping forward with your right leg. Continue alternating legs with each rep.<\/li>\n<\/ul>\n<p>Level: Beginner\/Intermediate<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5574325500001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<ul>\n<li>Stand tall with your feet hip-width apart holding a pair of dumbbells at arm\u2019s length by your sides, palms in.<\/li>\n<li>Keeping your right leg straight and right foot on the floor, take a big step to your left with your left leg as you push your hips back, bend your left knee, lower the weights between your legs, and lower your body until your left thigh is parallel to the floor.<\/li>\n<li>Pause, and then push yourself back up to the starting position.<\/li>\n<li>Do all of your reps, and then repeat to your other side.<\/li>\n<\/ul>\n<p>Level: Intermediate\/Advanced<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290957 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_lungevariations_walking1_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press walking lunge\" width=\"600\" height=\"375\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290958 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_lungevariations_walking2_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press walking lunge\" width=\"600\" height=\"375\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290959 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_lungevariations_walking3_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press walking lunge\" width=\"600\" height=\"375\" title=\"\"><\/p>\n<ul>\n<li>Stand tall with your feet hip-width apart holding a pair of dumbbells at arm\u2019s length by your sides, palms in.<\/li>\n<li>Keeping your chest up, shoulders back, core braced, and back flat, take a large step forward with your left leg.<\/li>\n<li>Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).<\/li>\n<li>Pause, and then push back up to the standing position, bringing your back foot forward.<\/li>\n<li>Repeat, this time stepping forward into a lunge with your right leg. Continue alternating legs with each step.<\/li>\n<\/ul>\n<p>Level: Intermediate\/Advanced<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5775435250001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul>\n<li>Stand tall with your feet hip-width apart and your arms by your sides.<\/li>\n<li>Keeping your back flat, chest high, and core braced, push your hips back, bend your knees, swing your arms back, and lower your body as far as possible.<\/li>\n<li>Explode off the floor, raising your arms as you jump as high as you can.<\/li>\n<li>Land softly, immediately dropping down into a squat in preparation for your next jump.<\/li>\n<\/ul>\n<p>Level: Intermediate\/Advanced<\/p>\n<p><iframe title=\"How to Do a Plyo Lunge With Hunter McIntyre | Tough Mudder T-MINUS 30 | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/NR20o_XSqQg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Assume a staggered stance with your left foot two to three feet in front of your right.<\/li>\n<li>Keeping your chest up, shoulders back, core braced, and back flat, lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).<\/li>\n<li>Explode off the floor, raising your arms as you jump as high as you can. Switch leg positions in the air.<\/li>\n<li>Switch leg positions in the air, landing with your right foot forward. Immediately drop down into a split squat in preparation for your next jump. Continue alternating legs.<\/li>\n<\/ul>\n<p>Level: Beginner\/Intermediate<\/p>\n<p><iframe title=\"How to Do a Glute Bridge, With Jordan Morello | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/YdyjfNnkUQk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>Lie on your back with your knees bent, feet flat, and arms by your sides, palms down.<\/li>\n<li>Squeeze your glutes, raising your butt off the floor until your body forms a straight line from your knees to your shoulders.<\/li>\n<li>Pause, then slowly lower yourself back to the starting position.<\/li>\n<\/ul>\n<p><strong data-redactor-tag=\"strong\">Make it harder:<\/strong> Perform the move with one or both feet on a bench.<\/p>\n<h2>11. Swiss Ball Leg Curl<\/h2>\n<p>Level: Beginner\/Intermediate<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-105670\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/bb_stability-ball_hamstring-roll-out.gif\" alt=\"Stability Ball Exercises - Hamstring Rollout\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<ul>\n<li>Lie on your back with your arms by your sides and your heels and calves on a balance ball. This is the starting position.<\/li>\n<li>Squeeze your glutes, raising your butt off the floor until your body forms a straight line from your heels to your shoulders.<\/li>\n<li>Bend your knees to roll the ball toward your butt.<\/li>\n<li>Reverse the sequence to return to the starting position.<\/li>\n<\/ul>\n<h2>12. Barbell Glute Bridge<\/h2>\n<p>Level: Intermediate\/advanced<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290941 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_bridgevariations_barbell1_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press barbell glute bridge\" width=\"600\" height=\"375\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290942 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_bridgevariations_barbell2_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press barbell glute bridge\" width=\"600\" height=\"375\" title=\"\"><\/p>\n<ul>\n<li>Perform a glute bridge with a barbell across your hips, holding it securely in place with both hands as you perform the exercise.<\/li>\n<\/ul>\n<h2>13. Single-Arm Dumbbell Swing<\/h2>\n<p>Level: Intermediate<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290968 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_swing_swing1_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press single arm dumbbell swing\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290970 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_swing_swing3_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press single arm dumbbell swing\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10170290969 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/06\/bb_swing_swing2_web.jpg\" alt=\"5 of the Best Leg Exercises That Aren&#039;t Leg Press single arm dumbbell swing\" width=\"600\" height=\"600\" title=\"\"><\/p>\n<ul>\n<li>Stand tall with your feet shoulder-width apart, holding a dumbbell in front of you at arm\u2019s length in your left hand.<\/li>\n<li>Keeping your back flat, arm straight, and core braced, push your hips back, bend your knees slightly (don\u2019t squat!), and \u201chike\u201d the dumbbell between your legs.<\/li>\n<li>Reverse the movement, swinging the dumbbell up to shoulder level as you thrust your hips forward.<\/li>\n<li>As the dumbbell falls back down, guide it between your legs to begin your next rep.<\/li>\n<\/ul>\n<p>Continue your leg-strengthening journey with the lower-body exercises of Body Beast, The Masters Hammer &amp; Chisel, or any one of hundreds of other workouts on Beachbody On Demand. Stream it now on your TV\u2019s\u00a0set-top box or mobile device!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever set foot in a gym before, you\u2019ve seen \u2014 and probably heard \u2014 the leg press machine. It\u2019s the steel beast that takes up about a city block of floorspace, usually manned by a tattooed and muscular fireplug of a man banging out abbreviated reps while 45-pound plates clank and rattle on [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1831,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-1828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1828"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1828\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1831"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}