Landmine Squat vs Leg Press Strength Standards
Compare your landmine squat and leg press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand landmine squat through consistent depth to full standing lockout and a bilateral 45-degree plate-loaded sled leg press with flat shoulder-width feet, thighs reaching at least parallel to the platform, stable hips and lower back, and full controlled knee extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Landmine Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine squat and 45-degree leg press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your landmine squat and 45-degree leg press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Landmine Squat / Leg Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Landmine Squat vs Leg Press Standards
How to read the table: The first number is Landmine Squat; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 81 / 168 lb 36.7 / 76.2 kg | 115 / 252 lb 52.2 / 114.3 kg | 151 / 350 lb 68.5 / 158.8 kg | 190 / 448 lb 86.2 / 203.2 kg |
| 130 lb 59 kg | 85 / 177 lb 38.6 / 80.3 kg | 121 / 266 lb 54.9 / 120.7 kg | 159 / 369 lb 72.1 / 167.4 kg | 200 / 472 lb 90.7 / 214.1 kg |
| 140 lb 63.5 kg | 90 / 186 lb 40.8 / 84.4 kg | 127 / 279 lb 57.6 / 126.6 kg | 167 / 388 lb 75.7 / 176 kg | 210 / 496 lb 95.3 / 225 kg |
| 150 lb 68 kg | 94 / 195 lb 42.6 / 88.5 kg | 133 / 292 lb 60.3 / 132.4 kg | 175 / 406 lb 79.4 / 184.2 kg | 220 / 519 lb 99.8 / 235.4 kg |
| 160 lb 72.6 kg | 98 / 203 lb 44.5 / 92.1 kg | 139 / 305 lb 63 / 138.3 kg | 183 / 424 lb 83 / 192.3 kg | 230 / 542 lb 104.3 / 245.8 kg |
| 170 lb 77.1 kg | 102 / 212 lb 46.3 / 96.2 kg | 145 / 318 lb 65.8 / 144.2 kg | 190 / 441 lb 86.2 / 200 kg | 240 / 565 lb 108.9 / 256.3 kg |
| 180 lb 81.6 kg | 106 / 220 lb 48.1 / 99.8 kg | 150 / 330 lb 68 / 149.7 kg | 198 / 458 lb 89.8 / 207.7 kg | 249 / 586 lb 112.9 / 265.8 kg |
| 190 lb 86.2 kg | 110 / 228 lb 49.9 / 103.4 kg | 156 / 342 lb 70.8 / 155.1 kg | 205 / 475 lb 93 / 215.5 kg | 258 / 608 lb 117 / 275.8 kg |
| 200 lb 90.7 kg | 114 / 236 lb 51.7 / 107 kg | 161 / 354 lb 73 / 160.6 kg | 212 / 492 lb 96.2 / 223.2 kg | 267 / 629 lb 121.1 / 285.3 kg |
| 210 lb 95.3 kg | 118 / 244 lb 53.5 / 110.7 kg | 167 / 366 lb 75.7 / 166 kg | 219 / 508 lb 99.3 / 230.4 kg | 276 / 650 lb 125.2 / 294.8 kg |
| 220 lb 99.8 kg | 121 / 251 lb 54.9 / 113.9 kg | 172 / 377 lb 78 / 171 kg | 226 / 524 lb 102.5 / 237.7 kg | 284 / 670 lb 128.8 / 303.9 kg |
| 230 lb 104.3 kg | 125 / 259 lb 56.7 / 117.5 kg | 177 / 388 lb 80.3 / 176 kg | 233 / 540 lb 105.7 / 244.9 kg | 293 / 691 lb 132.9 / 313.4 kg |
| 240 lb 108.9 kg | 129 / 266 lb 58.5 / 120.7 kg | 182 / 400 lb 82.6 / 181.4 kg | 240 / 555 lb 108.9 / 251.7 kg | 301 / 710 lb 136.5 / 322.1 kg |
| 250 lb 113.4 kg | 132 / 274 lb 59.9 / 124.3 kg | 187 / 411 lb 84.8 / 186.4 kg | 246 / 570 lb 111.6 / 258.5 kg | 310 / 730 lb 140.6 / 331.1 kg |
| 260 lb 117.9 kg | 136 / 281 lb 61.7 / 127.5 kg | 192 / 422 lb 87.1 / 191.4 kg | 253 / 585 lb 114.8 / 265.4 kg | 318 / 749 lb 144.2 / 339.7 kg |
| 270 lb 122.5 kg | 139 / 288 lb 63 / 130.6 kg | 197 / 432 lb 89.4 / 196 kg | 259 / 600 lb 117.5 / 272.2 kg | 326 / 768 lb 147.9 / 348.4 kg |
| 280 lb 127 kg | 142 / 295 lb 64.4 / 133.8 kg | 202 / 443 lb 91.6 / 200.9 kg | 265 / 615 lb 120.2 / 279 kg | 334 / 787 lb 151.5 / 357 kg |
| 290 lb 131.5 kg | 146 / 302 lb 66.2 / 137 kg | 207 / 453 lb 93.9 / 205.5 kg | 272 / 630 lb 123.4 / 285.8 kg | 342 / 806 lb 155.1 / 365.6 kg |
| 300 lb 136.1 kg | 149 / 309 lb 67.6 / 140.2 kg | 212 / 464 lb 96.2 / 210.5 kg | 278 / 644 lb 126.1 / 292.1 kg | 350 / 824 lb 158.8 / 373.8 kg |
Women’s Landmine Squat vs Leg Press Standards
How to read the table: The first number is Landmine Squat; the second is Leg Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 53 / 114 lb 24 / 51.7 kg | 76 / 172 lb 34.5 / 78 kg | 101 / 240 lb 45.8 / 108.9 kg | 128 / 309 lb 58.1 / 140.2 kg |
| 110 lb 49.9 kg | 56 / 122 lb 25.4 / 55.3 kg | 81 / 183 lb 36.7 / 83 kg | 107 / 256 lb 48.5 / 116.1 kg | 137 / 329 lb 62.1 / 149.2 kg |
| 120 lb 54.4 kg | 59 / 129 lb 26.8 / 58.5 kg | 85 / 194 lb 38.6 / 88 kg | 114 / 271 lb 51.7 / 122.9 kg | 145 / 349 lb 65.8 / 158.3 kg |
| 130 lb 59 kg | 63 / 136 lb 28.6 / 61.7 kg | 90 / 205 lb 40.8 / 93 kg | 120 / 286 lb 54.4 / 129.7 kg | 153 / 368 lb 69.4 / 166.9 kg |
| 140 lb 63.5 kg | 66 / 143 lb 29.9 / 64.9 kg | 95 / 215 lb 43.1 / 97.5 kg | 126 / 301 lb 57.2 / 136.5 kg | 160 / 387 lb 72.6 / 175.5 kg |
| 150 lb 68 kg | 69 / 150 lb 31.3 / 68 kg | 99 / 225 lb 44.9 / 102.1 kg | 132 / 315 lb 59.9 / 142.9 kg | 168 / 405 lb 76.2 / 183.7 kg |
| 160 lb 72.6 kg | 72 / 157 lb 32.7 / 71.2 kg | 103 / 235 lb 46.7 / 106.6 kg | 138 / 329 lb 62.6 / 149.2 kg | 175 / 423 lb 79.4 / 191.9 kg |
| 170 lb 77.1 kg | 75 / 163 lb 34 / 73.9 kg | 108 / 245 lb 49 / 111.1 kg | 143 / 342 lb 64.9 / 155.1 kg | 183 / 440 lb 83 / 199.6 kg |
| 180 lb 81.6 kg | 78 / 169 lb 35.4 / 76.7 kg | 112 / 254 lb 50.8 / 115.2 kg | 149 / 356 lb 67.6 / 161.5 kg | 190 / 457 lb 86.2 / 207.3 kg |
| 190 lb 86.2 kg | 81 / 176 lb 36.7 / 79.8 kg | 116 / 263 lb 52.6 / 119.3 kg | 155 / 369 lb 70.3 / 167.4 kg | 197 / 474 lb 89.4 / 215 kg |
| 200 lb 90.7 kg | 84 / 182 lb 38.1 / 82.6 kg | 120 / 273 lb 54.4 / 123.8 kg | 160 / 382 lb 72.6 / 173.3 kg | 204 / 491 lb 92.5 / 222.7 kg |
| 210 lb 95.3 kg | 86 / 188 lb 39 / 85.3 kg | 124 / 282 lb 56.2 / 127.9 kg | 165 / 394 lb 74.8 / 178.7 kg | 210 / 507 lb 95.3 / 230 kg |
| 220 lb 99.8 kg | 89 / 194 lb 40.4 / 88 kg | 128 / 290 lb 58.1 / 131.5 kg | 170 / 407 lb 77.1 / 184.6 kg | 217 / 523 lb 98.4 / 237.2 kg |
| 230 lb 104.3 kg | 92 / 199 lb 41.7 / 90.3 kg | 132 / 299 lb 59.9 / 135.6 kg | 176 / 419 lb 79.8 / 190.1 kg | 223 / 539 lb 101.2 / 244.5 kg |
| 240 lb 108.9 kg | 94 / 205 lb 42.6 / 93 kg | 135 / 308 lb 61.2 / 139.7 kg | 181 / 431 lb 82.1 / 195.5 kg | 230 / 554 lb 104.3 / 251.3 kg |
How Your Landmine Squat vs Leg Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the landmine squat strength level
The standards use the sex-specific strength levels from the individual Landmine Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to squat more loaded free-end weight without requiring strength to increase pound for pound.
3. 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 your exact bodyweight: 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the landmine squat | Adjust landmine squat targets to exact bodyweight with the two-thirds rule. |
| Rate the leg press | Adjust 45-degree leg press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Landmine Squat and Leg Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the 45-degree leg press standard is higher; below zero means the landmine squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
117 → 215 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the landmine squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +87 lb +39.5 kg | +137 lb +62.1 kg | +199 lb +90.3 kg | +258 lb +117 kg |
| 130 lb 59 kg | +92 lb +41.7 kg | +145 lb +65.8 kg | +210 lb +95.3 kg | +272 lb +123.4 kg |
| 140 lb 63.5 kg | +96 lb +43.6 kg | +152 lb +69 kg | +221 lb +100.3 kg | +286 lb +129.7 kg |
| 150 lb 68 kg | +101 lb +45.9 kg | +159 lb +72.1 kg | +231 lb +104.8 kg | +299 lb +135.6 kg |
| 160 lb 72.6 kg | +105 lb +47.6 kg | +166 lb +75.3 kg | +241 lb +109.3 kg | +312 lb +141.5 kg |
| 170 lb 77.1 kg | +110 lb +49.9 kg | +173 lb +78.4 kg | +251 lb +113.8 kg | +325 lb +147.4 kg |
| 180 lb 81.6 kg | +114 lb +51.7 kg | +180 lb +81.7 kg | +260 lb +117.9 kg | +337 lb +152.9 kg |
| 190 lb 86.2 kg | +118 lb +53.5 kg | +186 lb +84.3 kg | +270 lb +122.5 kg | +350 lb +158.8 kg |
| 200 lb 90.7 kg | +122 lb +55.3 kg | +193 lb +87.6 kg | +280 lb +127 kg | +362 lb +164.2 kg |
| 210 lb 95.3 kg | +126 lb +57.2 kg | +199 lb +90.3 kg | +289 lb +131.1 kg | +374 lb +169.6 kg |
| 220 lb 99.8 kg | +130 lb +59 kg | +205 lb +93 kg | +298 lb +135.2 kg | +386 lb +175.1 kg |
| 230 lb 104.3 kg | +134 lb +60.8 kg | +211 lb +95.7 kg | +307 lb +139.2 kg | +398 lb +180.5 kg |
| 240 lb 108.9 kg | +137 lb +62.2 kg | +218 lb +98.8 kg | +315 lb +142.8 kg | +409 lb +185.6 kg |
| 250 lb 113.4 kg | +142 lb +64.4 kg | +224 lb +101.6 kg | +324 lb +146.9 kg | +420 lb +190.5 kg |
| 260 lb 117.9 kg | +145 lb +65.8 kg | +230 lb +104.3 kg | +332 lb +150.6 kg | +431 lb +195.5 kg |
| 270 lb 122.5 kg | +149 lb +67.6 kg | +235 lb +106.6 kg | +341 lb +154.7 kg | +442 lb +200.5 kg |
| 280 lb 127 kg | +153 lb +69.4 kg | +241 lb +109.3 kg | +350 lb +158.8 kg | +453 lb +205.5 kg |
| 290 lb 131.5 kg | +156 lb +70.8 kg | +246 lb +111.6 kg | +358 lb +162.4 kg | +464 lb +210.5 kg |
| 300 lb 136.1 kg | +160 lb +72.6 kg | +252 lb +114.3 kg | +366 lb +166 kg | +474 lb +215 kg |
How Women’s Landmine Squat and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
82.1 → 147 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the landmine squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +61 lb +27.7 kg | +96 lb +43.5 kg | +139 lb +63.1 kg | +181 lb +82.1 kg |
| 110 lb 49.9 kg | +66 lb +29.9 kg | +102 lb +46.3 kg | +149 lb +67.6 kg | +192 lb +87.1 kg |
| 120 lb 54.4 kg | +70 lb +31.7 kg | +109 lb +49.4 kg | +157 lb +71.2 kg | +204 lb +92.5 kg |
| 130 lb 59 kg | +73 lb +33.1 kg | +115 lb +52.2 kg | +166 lb +75.3 kg | +215 lb +97.5 kg |
| 140 lb 63.5 kg | +77 lb +35 kg | +120 lb +54.4 kg | +175 lb +79.3 kg | +227 lb +102.9 kg |
| 150 lb 68 kg | +81 lb +36.7 kg | +126 lb +57.2 kg | +183 lb +83 kg | +237 lb +107.5 kg |
| 160 lb 72.6 kg | +85 lb +38.5 kg | +132 lb +59.9 kg | +191 lb +86.6 kg | +248 lb +112.5 kg |
| 170 lb 77.1 kg | +88 lb +39.9 kg | +137 lb +62.1 kg | +199 lb +90.2 kg | +257 lb +116.6 kg |
| 180 lb 81.6 kg | +91 lb +41.3 kg | +142 lb +64.4 kg | +207 lb +93.9 kg | +267 lb +121.1 kg |
| 190 lb 86.2 kg | +95 lb +43.1 kg | +147 lb +66.7 kg | +214 lb +97.1 kg | +277 lb +125.6 kg |
| 200 lb 90.7 kg | +98 lb +44.5 kg | +153 lb +69.4 kg | +222 lb +100.7 kg | +287 lb +130.2 kg |
| 210 lb 95.3 kg | +102 lb +46.3 kg | +158 lb +71.7 kg | +229 lb +103.9 kg | +297 lb +134.7 kg |
| 220 lb 99.8 kg | +105 lb +47.6 kg | +162 lb +73.4 kg | +237 lb +107.5 kg | +306 lb +138.8 kg |
| 230 lb 104.3 kg | +107 lb +48.6 kg | +167 lb +75.7 kg | +243 lb +110.3 kg | +316 lb +143.3 kg |
| 240 lb 108.9 kg | +111 lb +50.4 kg | +173 lb +78.5 kg | +250 lb +113.4 kg | +324 lb +147 kg |
Landmine Squat and Leg Press Exercises Used by This Calculator
This calculator uses a strict two-hand landmine squat and a bilateral 45-degree sled leg press. Use strict canonical Landmine Squat and Leg Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total loaded free-end weight
Fix the bar in a landmine base, hold the free end with both hands close to the chest, squat to consistent depth, and stand to full lockout. Do not press, lunge, bounce, lean on the sleeve, shorten depth, or enter per-side load.
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.
Enter one recent Landmine Squat result and one recent Leg Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Squat — View the individual Landmine Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.