04/06/2026
You don’t need barbell squats to build juicy legs.
The truth is, barbell squats are a fantastic exercise. They’re one of my personal favourites and they’re great for developing squat strength.
But if your goal is simply to build bigger legs, they aren’t mandatory.
A 2023 meta-analysis found no significant difference in muscle growth between free weights and machines. Participants tended to get strongest in the type of exercise they trained.
That’s why exercises like leg press, lunges, hack squats, and leg extensions can all be effective tools for building muscle.
The best exercise is often the one you can perform safely, consistently, and progressively over time.
What’s your take? 👇
📚 Reference:
Murtaza et al. (2023). Effects of machine-based and free-weight resistance training on strength and hypertrophy: A systematic review and meta-analysis.
