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

Leg Press vs Plate Loaded Hack Squat Strength Standards

These bodyweight tables place the 45-degree leg press and plate loaded hack 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 / Plate Loaded Hack 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 Plate Loaded 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 Plate Loaded 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 Plate Loaded 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

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

Use recent Leg Press and Plate Loaded 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 plate loaded hack squat strength level

For plate loaded hack squat, 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.

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.

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 Plate Loaded Hack Squat Standards Differ

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

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

For a useful comparison, perform a strict 45-degree leg press and a strict plate loaded hack squat using the setup and load rules below. Use strict, repeatable Leg Press and Plate Loaded 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 Plate Loaded Hack Squat setup and load convention

The total active plate-loaded hack squat resistance moved on the machine. Valid hack squat machine reps. Squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors. 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 Plate Loaded 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.
• Plate Loaded Hack Squat — View the individual Plate Loaded Hack Squat standards and next strength-level target.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.