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

Leg Press vs Reverse Hack Squat Strength Standards

Use these tables to compare the estimated one-rep max required for the 45-degree leg press and reverse hack squat 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 / Reverse Hack Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

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

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

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

Use recent Leg Press and Reverse Hack Squat 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.

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

3. Find the reverse hack squat strength level

The standards use the sex-specific thresholds from the individual Reverse Hack Squat 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.

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.

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 Reverse Hack Squat Standards Differ

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

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

The calculator expects repeatable 45-degree leg press and reverse hack squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Leg Press and Reverse 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 Reverse Hack Squat setup and load convention

Use a plate-weighted linear hack-squat carriage whose rails rise 45 degrees plus or minus 2 degrees. Face toward the carriage; maintain chest and abdomen against the trunk pad and both shoulders under the shoulder pads; hold fixed handles throughout. Record verified unloaded carriage mass. Enter total moving weight: carriage mass plus every plate on both loading horns, never per-side plates alone. Set heel centers at measured hip-joint width; outward toe angle is permitted. Place midfoot centers 20 cm plus or minus 2 cm above the footplate lower edge and keep entire feet planted. Descend under control until both hip creases are below the top of the knees without losing trunk/shoulder contact; rise to simultaneous hip/knee lockout without hyperextension or carriage-stop impact. Count 1–12 controlled reps without stance change, heel rise, pelvic/trunk separation, rebound, hand-on-knee aid, asymmetry, or assistance.

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