Leg Press (45° Sled) vs Yoke Squat Strength Standards

Leg Press vs Yoke Squat Strength Standards

These bodyweight tables place the 45-degree leg press and yoke 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 / Yoke 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 Yoke 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 Yoke 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 Yoke Squat Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

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)

Set quality matters for this Leg Press vs Yoke 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.

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 yoke squat strength level

The standards use the sex-specific thresholds from the individual Yoke 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.

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

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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Leg Press and Yoke Squat Standards Differ

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

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

Valid results depend on using the specified 45-degree leg press and yoke squat technique and load convention. Use strict, repeatable Leg Press and Yoke 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 Yoke Squat setup and load convention

Use exact Rogue Y-2 Yoke: 195 lb actual empty mass, 92-inch height, 50×48-inch footprint, 3-inch-OD adjustable crossbar, 2×3-inch uprights. Scale-verify empty mass and weight plates symmetrically on intended posts; enter total yoke/plate/collar weight. Adjust crossbar across upper trapezius so, at valid deepest squat, every skid/storage foot remains at least 2.00 inches vertically clear of level floor. Record crossbar pin height. Hands may grip crossbar/uprights symmetrically for stabilization but may not push against fixed external structure. Pickup/setup is unscored. Establish motionless full standing with knees/hips extended, all yoke feet clear, feet fixed. Descend under control until hip crease below top of knee while yoke stays supported only by lifter and all feet retain clearance. Ascend without bounce/contact/step to motionless full standing. No foot repositioning or walking during set; lower yoke only after set. Whole reps 1–10. Belt, sleeves/wraps, wrist wraps, chalk, shoes allowed; no suit/briefs, external supports, spotter lift, or crossbar padding thicker than 1 inch.

Enter one recent Leg Press result and one recent Yoke 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.
• Yoke Squat — View the individual Yoke Squat standards and next strength-level target.
• Barbell Deadlift — 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.
• Trap Bar Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Trap Bar High Handle Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.