Horizontal Leg Press vs Barbell Hack Squat Strength Standards
Compare your horizontal leg press and barbell hack squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a strict bilateral horizontal leg press with the back, hips, and pelvis against the pads, a controlled bottom position, and controlled full extension or safe near-lockout; a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Horizontal Leg Press vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the horizontal leg press and barbell hack squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your horizontal leg press and barbell hack squat.
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 Horizontal Leg Press / Barbell Hack Squat, 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 Horizontal Leg Press vs Barbell Hack Squat Standards
How to read the table: The first number is Horizontal Leg Press; the second is Barbell Hack Squat. 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 | 133 / 105 lb 60.3 / 47.6 kg | 210 / 147 lb 95.3 / 66.7 kg | 294 / 189 lb 133.4 / 85.7 kg | 378 / 231 lb 171.5 / 104.8 kg |
| 130 lb 59 kg | 141 / 111 lb 64 / 50.3 kg | 221 / 155 lb 100.2 / 70.3 kg | 310 / 200 lb 140.6 / 90.7 kg | 398 / 244 lb 180.5 / 110.7 kg |
| 140 lb 63.5 kg | 148 / 117 lb 67.1 / 53.1 kg | 233 / 163 lb 105.7 / 73.9 kg | 326 / 210 lb 147.9 / 95.3 kg | 419 / 256 lb 190.1 / 116.1 kg |
| 150 lb 68 kg | 155 / 122 lb 70.3 / 55.3 kg | 243 / 171 lb 110.2 / 77.6 kg | 341 / 220 lb 154.7 / 99.8 kg | 438 / 268 lb 198.7 / 121.6 kg |
| 160 lb 72.6 kg | 161 / 128 lb 73 / 58.1 kg | 254 / 178 lb 115.2 / 80.7 kg | 356 / 229 lb 161.5 / 103.9 kg | 457 / 280 lb 207.3 / 127 kg |
| 170 lb 77.1 kg | 168 / 133 lb 76.2 / 60.3 kg | 265 / 186 lb 120.2 / 84.4 kg | 370 / 239 lb 167.8 / 108.4 kg | 476 / 292 lb 215.9 / 132.4 kg |
| 180 lb 81.6 kg | 175 / 138 lb 79.4 / 62.6 kg | 275 / 193 lb 124.7 / 87.5 kg | 385 / 248 lb 174.6 / 112.5 kg | 495 / 303 lb 224.5 / 137.4 kg |
| 190 lb 86.2 kg | 181 / 143 lb 82.1 / 64.9 kg | 285 / 200 lb 129.3 / 90.7 kg | 399 / 257 lb 181 / 116.6 kg | 513 / 314 lb 232.7 / 142.4 kg |
| 200 lb 90.7 kg | 187 / 148 lb 84.8 / 67.1 kg | 295 / 207 lb 133.8 / 93.9 kg | 413 / 266 lb 187.3 / 120.7 kg | 531 / 325 lb 240.9 / 147.4 kg |
| 210 lb 95.3 kg | 193 / 153 lb 87.5 / 69.4 kg | 305 / 214 lb 138.3 / 97.1 kg | 427 / 275 lb 193.7 / 124.7 kg | 548 / 336 lb 248.6 / 152.4 kg |
| 220 lb 99.8 kg | 200 / 158 lb 90.7 / 71.7 kg | 314 / 221 lb 142.4 / 100.2 kg | 440 / 283 lb 199.6 / 128.4 kg | 566 / 346 lb 256.7 / 156.9 kg |
| 230 lb 104.3 kg | 206 / 162 lb 93.4 / 73.5 kg | 324 / 227 lb 147 / 103 kg | 453 / 292 lb 205.5 / 132.4 kg | 583 / 357 lb 264.4 / 161.9 kg |
| 240 lb 108.9 kg | 212 / 167 lb 96.2 / 75.7 kg | 333 / 234 lb 151 / 106.1 kg | 466 / 300 lb 211.4 / 136.1 kg | 599 / 367 lb 271.7 / 166.5 kg |
| 250 lb 113.4 kg | 217 / 172 lb 98.4 / 78 kg | 342 / 240 lb 155.1 / 108.9 kg | 479 / 309 lb 217.3 / 140.2 kg | 616 / 377 lb 279.4 / 171 kg |
| 260 lb 117.9 kg | 223 / 176 lb 101.2 / 79.8 kg | 351 / 247 lb 159.2 / 112 kg | 492 / 317 lb 223.2 / 143.8 kg | 632 / 387 lb 286.7 / 175.5 kg |
| 270 lb 122.5 kg | 229 / 181 lb 103.9 / 82.1 kg | 360 / 253 lb 163.3 / 114.8 kg | 504 / 325 lb 228.6 / 147.4 kg | 648 / 397 lb 293.9 / 180.1 kg |
| 280 lb 127 kg | 234 / 185 lb 106.1 / 83.9 kg | 369 / 259 lb 167.4 / 117.5 kg | 517 / 333 lb 234.5 / 151 kg | 664 / 407 lb 301.2 / 184.6 kg |
| 290 lb 131.5 kg | 240 / 190 lb 108.9 / 86.2 kg | 378 / 265 lb 171.5 / 120.2 kg | 529 / 341 lb 240 / 154.7 kg | 680 / 416 lb 308.4 / 188.7 kg |
| 300 lb 136.1 kg | 245 / 194 lb 111.1 / 88 kg | 386 / 271 lb 175.1 / 122.9 kg | 541 / 348 lb 245.4 / 157.9 kg | 696 / 426 lb 315.7 / 193.2 kg |
Women’s Horizontal Leg Press vs Barbell Hack Squat Standards
How to read the table: The first number is Horizontal Leg Press; the second is Barbell Hack Squat. 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 | 86 / 57 lb 39 / 25.9 kg | 132 / 86 lb 59.9 / 39 kg | 189 / 109 lb 85.7 / 49.4 kg | 246 / 132 lb 111.6 / 59.9 kg |
| 110 lb 49.9 kg | 92 / 61 lb 41.7 / 27.7 kg | 141 / 92 lb 64 / 41.7 kg | 202 / 116 lb 91.6 / 52.6 kg | 263 / 141 lb 119.3 / 64 kg |
| 120 lb 54.4 kg | 97 / 65 lb 44 / 29.5 kg | 149 / 97 lb 67.6 / 44 kg | 214 / 123 lb 97.1 / 55.8 kg | 278 / 149 lb 126.1 / 67.6 kg |
| 130 lb 59 kg | 103 / 68 lb 46.7 / 30.8 kg | 157 / 103 lb 71.2 / 46.7 kg | 225 / 130 lb 102.1 / 59 kg | 294 / 157 lb 133.4 / 71.2 kg |
| 140 lb 63.5 kg | 108 / 72 lb 49 / 32.7 kg | 165 / 108 lb 74.8 / 49 kg | 237 / 137 lb 107.5 / 62.1 kg | 308 / 165 lb 139.7 / 74.8 kg |
| 150 lb 68 kg | 113 / 75 lb 51.3 / 34 kg | 173 / 113 lb 78.5 / 51.3 kg | 248 / 143 lb 112.5 / 64.9 kg | 323 / 173 lb 146.5 / 78.5 kg |
| 160 lb 72.6 kg | 118 / 78 lb 53.5 / 35.4 kg | 181 / 118 lb 82.1 / 53.5 kg | 259 / 149 lb 117.5 / 67.6 kg | 337 / 181 lb 152.9 / 82.1 kg |
| 170 lb 77.1 kg | 123 / 82 lb 55.8 / 37.2 kg | 188 / 123 lb 85.3 / 55.8 kg | 270 / 155 lb 122.5 / 70.3 kg | 351 / 188 lb 159.2 / 85.3 kg |
| 180 lb 81.6 kg | 128 / 85 lb 58.1 / 38.6 kg | 195 / 128 lb 88.5 / 58.1 kg | 280 / 161 lb 127 / 73 kg | 365 / 195 lb 165.6 / 88.5 kg |
| 190 lb 86.2 kg | 132 / 88 lb 59.9 / 39.9 kg | 203 / 132 lb 92.1 / 59.9 kg | 290 / 167 lb 131.5 / 75.7 kg | 378 / 203 lb 171.5 / 92.1 kg |
| 200 lb 90.7 kg | 137 / 91 lb 62.1 / 41.3 kg | 210 / 137 lb 95.3 / 62.1 kg | 300 / 173 lb 136.1 / 78.5 kg | 391 / 210 lb 177.4 / 95.3 kg |
| 210 lb 95.3 kg | 141 / 94 lb 64 / 42.6 kg | 217 / 141 lb 98.4 / 64 kg | 310 / 179 lb 140.6 / 81.2 kg | 404 / 217 lb 183.3 / 98.4 kg |
| 220 lb 99.8 kg | 146 / 97 lb 66.2 / 44 kg | 223 / 146 lb 101.2 / 66.2 kg | 320 / 185 lb 145.1 / 83.9 kg | 417 / 223 lb 189.1 / 101.2 kg |
| 230 lb 104.3 kg | 150 / 100 lb 68 / 45.4 kg | 230 / 150 lb 104.3 / 68 kg | 330 / 190 lb 149.7 / 86.2 kg | 429 / 230 lb 194.6 / 104.3 kg |
| 240 lb 108.9 kg | 155 / 103 lb 70.3 / 46.7 kg | 237 / 155 lb 107.5 / 70.3 kg | 339 / 196 lb 153.8 / 88.9 kg | 442 / 237 lb 200.5 / 107.5 kg |
How Your Horizontal Leg Press vs Barbell Hack Squat 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 horizontal leg press strength level
The horizontal leg press standards use the sex-specific standards from the individual Horizontal 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 displayed resistance without requiring strength to increase pound for pound.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack 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 total weight 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 horizontal leg press | Adjust horizontal leg press targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hack squat | Adjust barbell hack squat 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 Horizontal Leg Press and Barbell Hack Squat 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 barbell hack squat standard is higher; below zero means the horizontal leg press 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.
66.7 → 122.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the horizontal leg press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the horizontal leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −63 lb −28.6 kg | −105 lb −47.7 kg | −147 lb −66.7 kg |
| 130 lb 59 kg | −30 lb −13.7 kg | −66 lb −29.9 kg | −110 lb −49.9 kg | −154 lb −69.8 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −70 lb −31.8 kg | −116 lb −52.6 kg | −163 lb −74 kg |
| 150 lb 68 kg | −33 lb −15 kg | −72 lb −32.6 kg | −121 lb −54.9 kg | −170 lb −77.1 kg |
| 160 lb 72.6 kg | −33 lb −14.9 kg | −76 lb −34.5 kg | −127 lb −57.6 kg | −177 lb −80.3 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −79 lb −35.8 kg | −131 lb −59.4 kg | −184 lb −83.5 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −82 lb −37.2 kg | −137 lb −62.1 kg | −192 lb −87.1 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −85 lb −38.6 kg | −142 lb −64.4 kg | −199 lb −90.3 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −88 lb −39.9 kg | −147 lb −66.6 kg | −206 lb −93.5 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −91 lb −41.2 kg | −152 lb −69 kg | −212 lb −96.2 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −93 lb −42.2 kg | −157 lb −71.2 kg | −220 lb −99.8 kg |
| 230 lb 104.3 kg | −44 lb −19.9 kg | −97 lb −44 kg | −161 lb −73.1 kg | −226 lb −102.5 kg |
| 240 lb 108.9 kg | −45 lb −20.5 kg | −99 lb −44.9 kg | −166 lb −75.3 kg | −232 lb −105.2 kg |
| 250 lb 113.4 kg | −45 lb −20.4 kg | −102 lb −46.2 kg | −170 lb −77.1 kg | −239 lb −108.4 kg |
| 260 lb 117.9 kg | −47 lb −21.4 kg | −104 lb −47.2 kg | −175 lb −79.4 kg | −245 lb −111.2 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −107 lb −48.5 kg | −179 lb −81.2 kg | −251 lb −113.8 kg |
| 280 lb 127 kg | −49 lb −22.2 kg | −110 lb −49.9 kg | −184 lb −83.5 kg | −257 lb −116.6 kg |
| 290 lb 131.5 kg | −50 lb −22.7 kg | −113 lb −51.3 kg | −188 lb −85.3 kg | −264 lb −119.7 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −115 lb −52.2 kg | −193 lb −87.5 kg | −270 lb −122.5 kg |
How Women’s Horizontal Leg Press and Barbell Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
51.7 → 93 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the horizontal leg press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the horizontal leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −29 lb −13.1 kg | −46 lb −20.9 kg | −80 lb −36.3 kg | −114 lb −51.7 kg |
| 110 lb 49.9 kg | −31 lb −14 kg | −49 lb −22.3 kg | −86 lb −39 kg | −122 lb −55.3 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −52 lb −23.6 kg | −91 lb −41.3 kg | −129 lb −58.5 kg |
| 130 lb 59 kg | −35 lb −15.9 kg | −54 lb −24.5 kg | −95 lb −43.1 kg | −137 lb −62.2 kg |
| 140 lb 63.5 kg | −36 lb −16.3 kg | −57 lb −25.8 kg | −100 lb −45.4 kg | −143 lb −64.9 kg |
| 150 lb 68 kg | −38 lb −17.3 kg | −60 lb −27.2 kg | −105 lb −47.6 kg | −150 lb −68 kg |
| 160 lb 72.6 kg | −40 lb −18.1 kg | −63 lb −28.6 kg | −110 lb −49.9 kg | −156 lb −70.8 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −65 lb −29.5 kg | −115 lb −52.2 kg | −163 lb −73.9 kg |
| 180 lb 81.6 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −119 lb −54 kg | −170 lb −77.1 kg |
| 190 lb 86.2 kg | −44 lb −20 kg | −71 lb −32.2 kg | −123 lb −55.8 kg | −175 lb −79.4 kg |
| 200 lb 90.7 kg | −46 lb −20.8 kg | −73 lb −33.2 kg | −127 lb −57.6 kg | −181 lb −82.1 kg |
| 210 lb 95.3 kg | −47 lb −21.4 kg | −76 lb −34.4 kg | −131 lb −59.4 kg | −187 lb −84.9 kg |
| 220 lb 99.8 kg | −49 lb −22.2 kg | −77 lb −35 kg | −135 lb −61.2 kg | −194 lb −87.9 kg |
| 230 lb 104.3 kg | −50 lb −22.6 kg | −80 lb −36.3 kg | −140 lb −63.5 kg | −199 lb −90.3 kg |
| 240 lb 108.9 kg | −52 lb −23.6 kg | −82 lb −37.2 kg | −143 lb −64.9 kg | −205 lb −93 kg |
Horizontal Leg Press and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a bilateral horizontal machine leg press and a free-weight barbell hack squat. Use strict canonical Horizontal Leg Press and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict horizontal leg press
Use the same horizontal machine, seat, stance, and range. Keep the back, hips, and pelvis against the pads, press from a controlled bottom depth to a controlled top position, and return without bouncing. Do not enter a 45-degree sled, vertical press, hack squat, single-leg rep, calf press, partial rep, or bodyweight-added load.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Enter one recent Horizontal Leg Press result and one recent Barbell Hack Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Horizontal Leg Press — View the individual Horizontal Leg Press standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Leg Press (45° Sled) — 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.
- Leg Extension — 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.