Leg Press vs Squat - Which Burns More Calories
Compare leg press and squat calorie burn. Learn which exercise is better for fat loss and how to maximize energy expenditure with lower body training.
Squats generally burn more calories per minute than leg press because they require standing and full trunk involvement. However, leg press allows you to safely load heavier weights and accumulate more total volume, which can result in similar or even higher total calorie burn per workout.
For leg press calculations, use our Leg Press Calorie Calculator.
Quick Comparison
| Factor | Barbell Squat | Leg Press |
|---|---|---|
| Calories per minute | 5-12 kcal/min | 3-8 kcal/min |
| MET value | 5.0-6.0 | 4.0-6.0 |
| Muscles worked | Full body | Lower body focused |
| Typical load | Bodyweight + bar | Very heavy loads |
| Volume potential | Moderate | High |
| Technical demand | High | Low |
Why Squats Burn More Per Minute
1. Standing Position
When you squat, you must support your entire body weight plus the barbell throughout the movement. This constant work against gravity adds to total energy expenditure.
2. Trunk Stabilization
Your core, lower back, and spinal erectors work continuously during squats to maintain an upright position. This additional muscle activation increases metabolic demand.
3. Balance Requirements
Free-weight squats require constant balance adjustments, engaging stabilizer muscles throughout your body that don't work during machine-based leg press.
4. Greater Range of Motion
A full squat typically moves through more vertical distance than a leg press rep, increasing total mechanical work.
When Leg Press Burns More Total Calories
Higher Training Volume
Because leg press is less technically demanding:
- You can safely train to failure
- Longer sets are possible without form breakdown
- Drop sets and giant sets are easier to execute
- Higher total reps per session
Heavier Loading
The leg press machine's fixed path allows:
- Loading 2-3× your squat weight
- More mechanical work per rep at higher loads
- Safer heavy training without a spotter
Example Comparison
Squat Session:
- 4 sets × 8 reps at 100 kg
- Total work: 100 kg × 0.6m × 32 reps = 1,882 J
- Estimated calories: 45-70 kcal
Leg Press Session:
- 4 sets × 12 reps at 200 kg
- Total work: 200 kg × 0.5m × 48 reps = 4,704 J
- Estimated calories: 55-85 kcal
In this example, the higher volume leg press workout burns more total calories despite lower per-minute intensity.
Calorie Burn Research
Studies on Lower Body Exercises
Research on resistance training energy expenditure shows:
- Compound exercises like squats and leg press fall in the 3-10 kcal/min range at moderate intensity
- High intensity sets (80%+ of 1RM) can exceed 15-20 kcal/min during the actual lifting
- Rest periods significantly reduce average workout intensity
- Total volume (sets × reps × load) correlates strongly with total calorie expenditure
MET Values
- Squats: 5.0-6.0 MET (moderate to vigorous)
- Leg Press: 4.5-6.0 MET (depending on intensity)
- Weight lifting, general: 3.0-6.0 MET
Which Should You Choose?
Choose Squats If:
- Maximum calorie burn per minute is the goal
- You want full-body development
- Core strength is a priority
- You have good mobility and technique
- Athletic performance is your focus
Choose Leg Press If:
- You want to safely load heavy
- Lower back issues prevent squatting
- You're training to failure
- Building leg muscle is the priority
- You prefer higher volume training
Best Approach: Use Both
For optimal results, include both exercises in your program:
Sample Weekly Split:
- Day 1: Squats as primary (4 × 6-8)
- Day 3: Leg press as primary (4 × 12-15)
This gives you:
- The metabolic benefits of squats
- The volume potential of leg press
- Varied stimulus for muscle growth
Maximizing Calorie Burn on Each Exercise
For Squats
- Use full depth for maximum range of motion
- Control the eccentric (lowering) phase
- Keep rest periods moderate (90-120 seconds)
- Include pause squats for increased time under tension
For Leg Press
- Use full range of motion on the machine
- Perform higher reps (12-20) for metabolic stress
- Shorten rest periods (60-90 seconds)
- Include drop sets and rest-pause techniques
Total Workout Calorie Comparison
For a complete lower body session:
| Workout Type | Exercises | Est. Total Calories |
|---|---|---|
| Squat-focused | Squats, lunges, leg curls | 150-250 cal |
| Leg press-focused | Leg press, extensions, curls | 120-220 cal |
| Combined | Squats, leg press, accessories | 180-300 cal |
Calculate Your Workouts
Use our calculators to track your exact calorie burn:
Related Guides
- How Many Calories Does Leg Press Burn? - Complete overview
- Seated Leg Press Calories Burned - Machine-specific guide
- Leg Press For Fat Loss - Optimization strategies
- 45 Degree Leg Press Calories - Sled type analysis
Conclusion
Squats burn more calories per minute than leg press due to the standing position and full-body stabilization requirements. However, leg press allows for heavier loading and higher total volume, which can result in comparable or higher total calorie expenditure per workout. The best approach for fat loss and muscle building is to incorporate both exercises into your training program.
For personalized estimates, use our Leg Press Calorie Calculator.