Machine Hack Squat vs Leg Press Strength Standards
Compare your machine hack 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 displayed load for the dedicated machine hack squat and the displayed sled weight for the 45-degree leg press. Use a controlled bilateral squat on a dedicated hack-squat machine to at least parallel depth and a controlled bilateral leg press on a 45-degree plate-loaded sled through consistent depth. 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.
Machine Hack Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine hack squat and 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 machine hack squat and 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 Machine Hack 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 Machine Hack Squat vs Leg Press Standards
How to read the table: The first number is Machine Hack 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 | 126 / 168 lb 57.2 / 76.2 kg | 196 / 252 lb 88.9 / 114.3 kg | 266 / 350 lb 120.7 / 158.8 kg | 350 / 448 lb 158.8 / 203.2 kg |
| 130 lb 59 kg | 133 / 177 lb 60.3 / 80.3 kg | 207 / 266 lb 93.9 / 120.7 kg | 280 / 369 lb 127 / 167.4 kg | 369 / 472 lb 167.4 / 214.1 kg |
| 140 lb 63.5 kg | 140 / 186 lb 63.5 / 84.4 kg | 217 / 279 lb 98.4 / 126.6 kg | 295 / 388 lb 133.8 / 176 kg | 388 / 496 lb 176 / 225 kg |
| 150 lb 68 kg | 146 / 195 lb 66.2 / 88.5 kg | 227 / 292 lb 103 / 132.4 kg | 308 / 406 lb 139.7 / 184.2 kg | 406 / 519 lb 184.2 / 235.4 kg |
| 160 lb 72.6 kg | 152 / 203 lb 68.9 / 92.1 kg | 237 / 305 lb 107.5 / 138.3 kg | 322 / 424 lb 146.1 / 192.3 kg | 424 / 542 lb 192.3 / 245.8 kg |
| 170 lb 77.1 kg | 159 / 212 lb 72.1 / 96.2 kg | 247 / 318 lb 112 / 144.2 kg | 335 / 441 lb 152 / 200 kg | 441 / 565 lb 200 / 256.3 kg |
| 180 lb 81.6 kg | 165 / 220 lb 74.8 / 99.8 kg | 257 / 330 lb 116.6 / 149.7 kg | 348 / 458 lb 157.9 / 207.7 kg | 458 / 586 lb 207.7 / 265.8 kg |
| 190 lb 86.2 kg | 171 / 228 lb 77.6 / 103.4 kg | 266 / 342 lb 120.7 / 155.1 kg | 361 / 475 lb 163.7 / 215.5 kg | 475 / 608 lb 215.5 / 275.8 kg |
| 200 lb 90.7 kg | 177 / 236 lb 80.3 / 107 kg | 275 / 354 lb 124.7 / 160.6 kg | 374 / 492 lb 169.6 / 223.2 kg | 492 / 629 lb 223.2 / 285.3 kg |
| 210 lb 95.3 kg | 183 / 244 lb 83 / 110.7 kg | 284 / 366 lb 128.8 / 166 kg | 386 / 508 lb 175.1 / 230.4 kg | 508 / 650 lb 230.4 / 294.8 kg |
| 220 lb 99.8 kg | 189 / 251 lb 85.7 / 113.9 kg | 293 / 377 lb 132.9 / 171 kg | 398 / 524 lb 180.5 / 237.7 kg | 524 / 670 lb 237.7 / 303.9 kg |
| 230 lb 104.3 kg | 194 / 259 lb 88 / 117.5 kg | 302 / 388 lb 137 / 176 kg | 410 / 540 lb 186 / 244.9 kg | 540 / 691 lb 244.9 / 313.4 kg |
| 240 lb 108.9 kg | 200 / 266 lb 90.7 / 120.7 kg | 311 / 400 lb 141.1 / 181.4 kg | 422 / 555 lb 191.4 / 251.7 kg | 555 / 710 lb 251.7 / 322.1 kg |
| 250 lb 113.4 kg | 205 / 274 lb 93 / 124.3 kg | 319 / 411 lb 144.7 / 186.4 kg | 433 / 570 lb 196.4 / 258.5 kg | 570 / 730 lb 258.5 / 331.1 kg |
| 260 lb 117.9 kg | 211 / 281 lb 95.7 / 127.5 kg | 328 / 422 lb 148.8 / 191.4 kg | 445 / 585 lb 201.8 / 265.4 kg | 585 / 749 lb 265.4 / 339.7 kg |
| 270 lb 122.5 kg | 216 / 288 lb 98 / 130.6 kg | 336 / 432 lb 152.4 / 196 kg | 456 / 600 lb 206.8 / 272.2 kg | 600 / 768 lb 272.2 / 348.4 kg |
| 280 lb 127 kg | 221 / 295 lb 100.2 / 133.8 kg | 344 / 443 lb 156 / 200.9 kg | 467 / 615 lb 211.8 / 279 kg | 615 / 787 lb 279 / 357 kg |
| 290 lb 131.5 kg | 227 / 302 lb 103 / 137 kg | 353 / 453 lb 160.1 / 205.5 kg | 479 / 630 lb 217.3 / 285.8 kg | 630 / 806 lb 285.8 / 365.6 kg |
| 300 lb 136.1 kg | 232 / 309 lb 105.2 / 140.2 kg | 361 / 464 lb 163.7 / 210.5 kg | 489 / 644 lb 221.8 / 292.1 kg | 644 / 824 lb 292.1 / 373.8 kg |
Women’s Machine Hack Squat vs Leg Press Standards
How to read the table: The first number is Machine Hack 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 | 80 / 114 lb 36.3 / 51.7 kg | 126 / 172 lb 57.2 / 78 kg | 183 / 240 lb 83 / 108.9 kg | 240 / 309 lb 108.9 / 140.2 kg |
| 110 lb 49.9 kg | 85 / 122 lb 38.6 / 55.3 kg | 134 / 183 lb 60.8 / 83 kg | 195 / 256 lb 88.5 / 116.1 kg | 256 / 329 lb 116.1 / 149.2 kg |
| 120 lb 54.4 kg | 90 / 129 lb 40.8 / 58.5 kg | 142 / 194 lb 64.4 / 88 kg | 207 / 271 lb 93.9 / 122.9 kg | 271 / 349 lb 122.9 / 158.3 kg |
| 130 lb 59 kg | 95 / 136 lb 43.1 / 61.7 kg | 150 / 205 lb 68 / 93 kg | 218 / 286 lb 98.9 / 129.7 kg | 286 / 368 lb 129.7 / 166.9 kg |
| 140 lb 63.5 kg | 100 / 143 lb 45.4 / 64.9 kg | 158 / 215 lb 71.7 / 97.5 kg | 229 / 301 lb 103.9 / 136.5 kg | 301 / 387 lb 136.5 / 175.5 kg |
| 150 lb 68 kg | 105 / 150 lb 47.6 / 68 kg | 165 / 225 lb 74.8 / 102.1 kg | 240 / 315 lb 108.9 / 142.9 kg | 315 / 405 lb 142.9 / 183.7 kg |
| 160 lb 72.6 kg | 110 / 157 lb 49.9 / 71.2 kg | 172 / 235 lb 78 / 106.6 kg | 251 / 329 lb 113.9 / 149.2 kg | 329 / 423 lb 149.2 / 191.9 kg |
| 170 lb 77.1 kg | 114 / 163 lb 51.7 / 73.9 kg | 179 / 245 lb 81.2 / 111.1 kg | 261 / 342 lb 118.4 / 155.1 kg | 342 / 440 lb 155.1 / 199.6 kg |
| 180 lb 81.6 kg | 119 / 169 lb 54 / 76.7 kg | 186 / 254 lb 84.4 / 115.2 kg | 271 / 356 lb 122.9 / 161.5 kg | 356 / 457 lb 161.5 / 207.3 kg |
| 190 lb 86.2 kg | 123 / 176 lb 55.8 / 79.8 kg | 193 / 263 lb 87.5 / 119.3 kg | 281 / 369 lb 127.5 / 167.4 kg | 369 / 474 lb 167.4 / 215 kg |
| 200 lb 90.7 kg | 127 / 182 lb 57.6 / 82.6 kg | 200 / 273 lb 90.7 / 123.8 kg | 291 / 382 lb 132 / 173.3 kg | 382 / 491 lb 173.3 / 222.7 kg |
| 210 lb 95.3 kg | 131 / 188 lb 59.4 / 85.3 kg | 206 / 282 lb 93.4 / 127.9 kg | 300 / 394 lb 136.1 / 178.7 kg | 394 / 507 lb 178.7 / 230 kg |
| 220 lb 99.8 kg | 136 / 194 lb 61.7 / 88 kg | 213 / 290 lb 96.6 / 131.5 kg | 310 / 407 lb 140.6 / 184.6 kg | 407 / 523 lb 184.6 / 237.2 kg |
| 230 lb 104.3 kg | 140 / 199 lb 63.5 / 90.3 kg | 219 / 299 lb 99.3 / 135.6 kg | 319 / 419 lb 144.7 / 190.1 kg | 419 / 539 lb 190.1 / 244.5 kg |
| 240 lb 108.9 kg | 144 / 205 lb 65.3 / 93 kg | 226 / 308 lb 102.5 / 139.7 kg | 328 / 431 lb 148.8 / 195.5 kg | 431 / 554 lb 195.5 / 251.3 kg |
How Your Machine Hack 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 machine hack squat strength level
The machine hack squat standards use the sex-specific strength levels from the individual Machine 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 displayed machine load without requiring strength to increase pound for pound.
3. Find the leg press strength level
The leg press standards use the exercise-specific targets from the individual 45-degree sled 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 total displayed sled 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 machine hack squat | Adjust machine hack squat targets to exact bodyweight with the two-thirds rule. |
| Rate the leg press | Adjust 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 Machine Hack 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 leg press standard is higher; below zero means the machine hack 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.
44.4 → 81.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg press standard minus the machine hack squat standard. A plus sign means the leg press standard is higher. A minus sign means the machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19 kg | +56 lb +25.4 kg | +84 lb +38.1 kg | +98 lb +44.4 kg |
| 130 lb 59 kg | +44 lb +20 kg | +59 lb +26.8 kg | +89 lb +40.4 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +62 lb +28.2 kg | +93 lb +42.2 kg | +108 lb +49 kg |
| 150 lb 68 kg | +49 lb +22.3 kg | +65 lb +29.4 kg | +98 lb +44.5 kg | +113 lb +51.2 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +68 lb +30.8 kg | +102 lb +46.2 kg | +118 lb +53.5 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +71 lb +32.2 kg | +106 lb +48 kg | +124 lb +56.3 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +73 lb +33.1 kg | +110 lb +49.8 kg | +128 lb +58.1 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +76 lb +34.4 kg | +114 lb +51.8 kg | +133 lb +60.3 kg |
| 200 lb 90.7 kg | +59 lb +26.7 kg | +79 lb +35.9 kg | +118 lb +53.6 kg | +137 lb +62.1 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +82 lb +37.2 kg | +122 lb +55.3 kg | +142 lb +64.4 kg |
| 220 lb 99.8 kg | +62 lb +28.2 kg | +84 lb +38.1 kg | +126 lb +57.2 kg | +146 lb +66.2 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +86 lb +39 kg | +130 lb +58.9 kg | +151 lb +68.5 kg |
| 240 lb 108.9 kg | +66 lb +30 kg | +89 lb +40.3 kg | +133 lb +60.3 kg | +155 lb +70.4 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +92 lb +41.7 kg | +137 lb +62.1 kg | +160 lb +72.6 kg |
| 260 lb 117.9 kg | +70 lb +31.8 kg | +94 lb +42.6 kg | +140 lb +63.6 kg | +164 lb +74.3 kg |
| 270 lb 122.5 kg | +72 lb +32.6 kg | +96 lb +43.6 kg | +144 lb +65.4 kg | +168 lb +76.2 kg |
| 280 lb 127 kg | +74 lb +33.6 kg | +99 lb +44.9 kg | +148 lb +67.2 kg | +172 lb +78 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +100 lb +45.4 kg | +151 lb +68.5 kg | +176 lb +79.8 kg |
| 300 lb 136.1 kg | +77 lb +35 kg | +103 lb +46.8 kg | +155 lb +70.3 kg | +180 lb +81.7 kg |
How Women’s Machine Hack 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.
31.3 → 55.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg press standard minus the machine hack squat standard. A plus sign means the leg press standard is higher. A minus sign means the machine hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.4 kg | +46 lb +20.8 kg | +57 lb +25.9 kg | +69 lb +31.3 kg |
| 110 lb 49.9 kg | +37 lb +16.7 kg | +49 lb +22.2 kg | +61 lb +27.6 kg | +73 lb +33.1 kg |
| 120 lb 54.4 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +64 lb +29 kg | +78 lb +35.4 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +55 lb +25 kg | +68 lb +30.8 kg | +82 lb +37.2 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +72 lb +32.6 kg | +86 lb +39 kg |
| 150 lb 68 kg | +45 lb +20.4 kg | +60 lb +27.3 kg | +75 lb +34 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +63 lb +28.6 kg | +78 lb +35.3 kg | +94 lb +42.7 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +81 lb +36.7 kg | +98 lb +44.5 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +68 lb +30.8 kg | +85 lb +38.6 kg | +101 lb +45.8 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +70 lb +31.8 kg | +88 lb +39.9 kg | +105 lb +47.6 kg |
| 200 lb 90.7 kg | +55 lb +25 kg | +73 lb +33.1 kg | +91 lb +41.3 kg | +109 lb +49.4 kg |
| 210 lb 95.3 kg | +57 lb +25.9 kg | +76 lb +34.5 kg | +94 lb +42.6 kg | +113 lb +51.3 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +77 lb +34.9 kg | +97 lb +44 kg | +116 lb +52.6 kg |
| 230 lb 104.3 kg | +59 lb +26.8 kg | +80 lb +36.3 kg | +100 lb +45.4 kg | +120 lb +54.4 kg |
| 240 lb 108.9 kg | +61 lb +27.7 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +123 lb +55.8 kg |
Machine Hack Squat and Leg Press Exercises Used by This Calculator
This calculator uses a dedicated machine hack squat and a 45-degree sled leg press. Use the same dedicated hack-squat machine and 45-degree plate-loaded leg press represented by the individual tools. Do not substitute a Smith squat, vertical or selectorized leg press, single-leg variation, partial rep, assisted rep, or another machine’s displayed load.
Use the same dedicated hack-squat machine and full depth
Enter the displayed machine load. Keep the hips and shoulders against the pads, descend until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a leg press, Smith-machine squat, partial rep, assisted rep, or single-leg result.
Use a 45-degree plate-loaded sled leg press
Keep both feet in a consistent shoulder-width position, keep the hips and lower back supported, lower the sled under control until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a vertical or selectorized machine, a single-leg variation, a partial rep, a high-foot variation, an assisted rep, or another machine’s displayed weight.
Enter one recent machine hack squat set and one recent 45-degree leg press set
For each exercise, enter the displayed load and a whole number from 1 to 12 reps. Use controlled full-depth repetitions on the exact machine type described. Pounds and kilograms can be mixed, but do not transfer displayed weight from one machine design to another.
Related Tools
- Machine Hack Squat — View the individual Machine Hack Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- 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.
- Barbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.