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.
Sean Xiao Fitness
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LIFT TO BE BETTER.
05/05/2026
A week of eating and training in Bali ✌️
25/04/2026
Cool guy and a sick gym .kitchens ✌️
Basically repping my old PR at this point 🫡
Recap from last week:
Mid grip bench 105kg x 4
Deadlift paused at knee 155kg x 2
Low bar squat paused 150kg x 2
Barbell shoulder press 57.5 x 4
How I use wrist wraps for maximum support 💪
How I choose the right weight to use for training 💪
How to tell if you are maximizing quad growth with squat movement ✌️
Best rep range for muscle building! 💪
Spoto press has become one of my favorite bench variation to perform 💪
Simple tips for deadlift mistakes ✌️
⚠️ Note: Standing wide isn’t completely wrong. You may need a wider stance depending on your body structure, especially if your midsection affects your setup.
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