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

Leg Press vs Plate Loaded Hip Thrust Strength Standards

These bodyweight tables place the 45-degree leg press and plate loaded hip thrust 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 / Plate Loaded Hip Thrust, 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 Plate Loaded 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 Plate Loaded 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 Plate Loaded 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 Plate Loaded 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

For 45-degree leg press, 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 heavier lifters are expected to press more sled load without requiring strength to increase pound for pound.

3. Find the plate loaded hip thrust strength level

The plate loaded hip thrust 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

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.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 Plate Loaded Hip Thrust Standards Differ

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

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

Compare like-for-like attempts by keeping the 45-degree leg press and plate loaded hip thrust setup consistent with their individual rules. Use strict, repeatable Leg Press and Plate Loaded 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 Plate Loaded Hip Thrust setup and load convention

The entered weight for strict Plate Loaded Hip Thrust. Valid Plate Loaded Hip Thrust reps. The machine must move through a clear, repeatable range that matches supported hip-extension thrust from controlled hip flexion to a controlled full hip-extension finish against a plate-weighted pad or belt path. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. 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 Plate Loaded 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.
• Plate Loaded Hip Thrust — View the individual Plate Loaded Hip Thrust standards and next strength-level target.
• Hip Thrust Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Glute Drive Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell 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.