Leg Press (45° Sled) vs Dumbbell Hip Thrust Strength Standards

Leg Press vs Dumbbell Hip Thrust Strength Standards

Use these tables to compare the estimated one-rep max required for the 45-degree leg press and dumbbell hip thrust to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Leg Press / Dumbbell Hip Thrust, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Leg Press vs Dumbbell Hip Thrust 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 Hip Thrust 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 Hip Thrust 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)

Use recent Leg Press and Dumbbell Hip Thrust sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the 45-degree leg press strength level

The 45-degree leg press 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.

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 hip thrust strength level

For dumbbell hip thrust, 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

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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.

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 Hip Thrust Standards Differ

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

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

For a useful comparison, perform a strict 45-degree leg press and a strict dumbbell hip thrust using the setup and load rules below. Use strict, repeatable Leg Press and Dumbbell Hip Thrust 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 Hip Thrust setup and load convention

The entered weight for strict Dumbbell Hip Thrust. Valid Dumbbell Hip Thrust reps. Lower the hips under control, then extend to a clear top bridge position without lumbar overextension, bouncing, or losing dumbbell control and finish with controlled top position with hips fully extended, ribs down, pelvis controlled, and no bench slide or hand-assisted lift. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Leg Press result and one recent Dumbbell Hip Thrust 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 Hip Thrust — View the individual Dumbbell Hip Thrust standards and next strength-level target.
• Barbell Hip Thrust — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Glute Bridge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Glute Bridge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.