What exercise would be most beneficial for promoting strength gains in the legs?

The leg press at a 6-repetition maximum (6RM) is particularly effective for promoting strength gains in the legs due to several key factors. First, this exercise allows for an emphasized focus on the major muscle groups in the lower body, including the quadriceps, hamstrings, and glutes, by providing a stable and controlled environment for lifting heavier weights. The lower repetition range combined with a high load encourages maximal muscle recruitment and strength adaptation.

Additionally, when performing leg press variations, individuals can safely handle heavier weights compared to other exercises, which often involves bodyweight or lighter loads. This capability is significant for stimulating muscle hypertrophy and strength since high-intensity training is critical for developing maximal strength.

In contrast, the other exercises present different benefits but may not provide the same degree of strength-specific adaptations. The walking lunge, while beneficial for functional strength and balance, typically involves lighter loads and is more focused on endurance and stability. The overhead squat, although effective for improving mobility and strength endurance, might not allow for maximal strength development compared to the higher-load leg press. The vertical jump primarily targets explosive power and plyometric ability rather than focusing on strength gains across the full range of motion or duration required for the development of maximal leg strength.