Leg Press (45° Sled) vs Cable Lateral Lunge Strength Standards

Leg Press vs Cable Lateral Lunge Strength Standards

The paired standards below show what the 45-degree leg press and cable lateral lunge each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Leg Press / Cable Lateral Lunge in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Leg Press vs Cable Lateral Lunge 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 Cable Lateral Lunge 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 Cable Lateral Lunge 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 Cable Lateral Lunge 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.

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

3. Find the cable lateral lunge strength level

For cable lateral lunge, 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.

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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Leg Press and Cable Lateral Lunge Standards Differ

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

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

For a useful comparison, perform a strict 45-degree leg press and a strict cable lateral lunge using the setup and load rules below. Use strict, repeatable Leg Press and Cable Lateral Lunge 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 Cable Lateral Lunge setup and load convention

Entered load is the selected or loaded cable resistance used for the working lateral-lunge setup on one cable station. Total valid reps across both legs combined. Step to the side into a controlled lateral lunge, weight the stepping leg to valid depth while the trailing leg remains controlled, then return to standing without cable yank or hand support. A valid finish requires full controlled standing recovery with hips and knees stable, attachment controlled, and no stumble, trunk collapse, or changed cable setup. 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 Cable Lateral Lunge 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.
• Cable Lateral Lunge — View the individual Cable Lateral Lunge standards and next strength-level target.
• Dumbbell Lateral Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Dumbbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Kettlebell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Cable Hip Abduction — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.