Squat dengan Dumbel vs Leg Press
Side-by-side comparison of Squat dengan Dumbel and Leg Press. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Squat dengan Dumbel | Leg Press |
|---|---|---|
| Primary Muscle | Quadriceps | Quadriceps |
| Secondary Muscles | Glutes, Hamstrings | Hamstrings, Glutes |
| Equipment | Dumbbells | Machine |
| MET Value | 5.5 | 5.5 |
| Calories (30 min, 70 kg) | ≈ 193 cal | ≈ 193 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
When to choose Squat dengan Dumbel
Choose Squat dengan Dumbel when you have access to Dumbbells and want a structured exercise for Quadriceps. It also engages Glutes, Hamstrings, offering a more complete movement.
Full Squat dengan Dumbel guide →When to choose Leg Press
Choose Leg Press when you have access to Machine and want a structured exercise for Quadriceps. It also engages Hamstrings, Glutes, offering a more complete movement.
Full Leg Press guide →The Verdict
Both Squat dengan Dumbel and Leg Press effectively target Quadriceps. They differ in equipment: Squat dengan Dumbel uses dumbbells, while Leg Press uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is Squat dengan Dumbel better than Leg Press?
Neither is universally better. Squat dengan Dumbel (MET 5.5) and Leg Press (MET 5.5) serve different purposes. Squat dengan Dumbel uses dumbbells and targets Quadriceps, while Leg Press uses machine and targets Quadriceps. Choose based on your goals and available equipment.
Can I replace Squat dengan Dumbel with Leg Press?
Yes, both target Quadriceps, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Machine) and consult a qualified coach before making changes to your program.
Which burns more calories, Squat dengan Dumbel or Leg Press?
Both burn approximately 193 cal/30 min (based on a 70 kg person), as they share the same MET value of 5.5.
Build your workouts with Gymkee
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
