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

Leg Press vs Dumbbell Hack Squat Strength Standards

The paired standards below show what the 45-degree leg press and dumbbell hack squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Leg Press / Dumbbell Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Leg Press vs Dumbbell 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 Dumbbell 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 Dumbbell Hack Squat Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

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)

For the most useful Leg Press vs Dumbbell Hack Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

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 dumbbell hack squat strength level

For dumbbell hack squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

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

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hack Squat standard minus the Leg Press standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hack Squat standard minus the Leg Press standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hack Squat Exercises Used by This Calculator

For a useful comparison, perform a strict 45-degree leg press and a strict dumbbell hack squat using the setup and load rules below. Use strict, repeatable Leg Press and Dumbbell 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 Dumbbell Hack Squat setup and load convention

Use equal matched dumbbells. Enter one verified mass; display per and combined; score the combined pair. Hold one in each hand with arms straight and neutral grip. Stand flat-footed with heel-center spacing no greater than measured hip-joint width; toes may angle outward. At the top, both dumbbells must hang entirely behind the leg centerlines, adjacent to the posterior thighs. Descend while keeping both dumbbells behind the calves/thighs and arms straight. Reach depth with each hip crease below the top of its knee while heels remain planted and dumbbells remain clear of the floor. Stand to full hip/knee extension and reset motionless for each of 1–12 reps. Chalk, belt, knee sleeves, and wrist wraps allowed; heel wedges/shoes with raised heels, straps/hooks, supportive suit, and assistance prohibited.

Enter one recent Leg Press result and one recent Dumbbell 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.
• Dumbbell Hack Squat — View the individual Dumbbell 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.