Leg Press (45° Sled) vs Cable Hack Squat Strength Standards

Leg Press vs Cable Hack Squat Strength Standards

These bodyweight tables place the 45-degree leg press and cable hack squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Leg Press / Cable Hack Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Leg Press vs Cable Hack Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Leg Press vs Cable Hack Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Leg Press vs Cable Hack Squat Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Leg Press vs Cable Hack Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the 45-degree leg press strength level

The leg press standards use the sex-specific standards from the individual Leg Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the cable hack squat strength level

The cable hack squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Leg Press and Cable Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hack Squat standard minus the Leg Press standard: zero means equal, above zero means the Cable Hack Squat standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Leg Press and Cable Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hack Squat standard minus the Leg Press standard: zero means equal, above zero means the Cable Hack Squat standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Leg Press and Cable Hack Squat Exercises Used by This Calculator

Compare like-for-like attempts by keeping the 45-degree leg press and cable hack squat setup consistent with their individual rules. Use strict, repeatable Leg Press and Cable Hack Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a 45-degree plate-loaded sled leg press

Keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back, and press to controlled full knee extension. Do not enter a horizontal, vertical, selectorized, single-leg, high-foot, partial, bounced, or assisted press.

Use the Cable Hack Squat setup and load convention

Face away from one floor pulley centered on the body midline 60 cm plus or minus 2 cm behind the heel-center line. Set heel centers at measured hip-joint width; outward toe angle is permitted. Hold one rigid straight attachment behind the thighs with a pronated 50 cm plus or minus 2 cm grip. Elbows remain straight and the attachment remains posterior to the legs throughout. At simultaneous upright hip/knee lockout, inline-measure total attachment resistance and enter that value, not printed stack mass or per-side/per-hand weight. Squat with trunk within 15 degrees of vertical until both hip creases are below the top of the knees, then stand to simultaneous hip/knee lockout. Heels stay down and knees track over toes. The attachment may maintain light posterior-thigh contact but may not rest on the calves, floor, body support, or stops. Count 1–12 controlled reps without rebound, stance change, trunk collapse, arm bend, cable slack, or assistance.

Enter one recent Leg Press result and one recent Cable Hack Squat result

First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
• Cable Hack Squat — View the individual Cable Hack Squat standards and next strength-level target.
• Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.