T Nation

Leg Press Alternatives


I didn't know if this was the appropriate forum to post this on or not, but I chose powerlifting since it was written by Wendler...

anyways, I'm doing option #2 from Wendler's recent article. I need to find an alternative for the 5 X 10 press...my gym sucks and doesn't have doesn't have a leg press. What do you guys think? (and please don't say "find a new gym" because, while I may agree, thats not an option financially at the moment)

Here's the program i'm following:

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.


front squats or olympic squats






I like the lunges answere.

Bulgarian split squats, perhaps?


any kind of leg movement that hits the quads and glutes pretty much, lunges, slpit squats, front squats, that kinda shit.


Is this really a thread topic. I go to 2 gyms and have access to at least 5 good leg press machines and I don't use any of them.


I train in a home gym without a leg press. TC may be in a similar situation. You learn some quick fixes/substitutes as you go.

I did just get a GHR though, and it's changing my life.


GHRs are pro


Yeah, I manage to sneak it by the Mrs. because she wanted a hyperextension rack. I was like "Honey, you can do hyperextensions AND roman chair sit-ups on this thing"

I got way too good of a woman to put up with me, haha.


Well excuse me for trying to follow the plan exactly how Wendler intended it. Last I checked these forums were for asking advice from more experienced/ knowledgable people.


Thanks for the advice guys. I just got back from lifting. I ended up settling on zercher squats and they felt about right.


Good choice. Zerchers are great for not only leg strength, but also core strength. Front squats, bulgarian split squats, or even light back squats would have been good choices as well.

Stick with the Zerchers for a while and see how it works for you.