Plate Loaded Leg Press vs Barbell Hack Squat Strength Standards
Compare your plate loaded leg press and barbell hack squat 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Plate Loaded Leg Press and Total barbell weight for Barbell Hack Squat. Use the total loaded resistance on the leg press sled or carriage and a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout. 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.
Plate Loaded Leg Press vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded 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 plate loaded 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 Plate Loaded 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 Plate Loaded Leg Press vs Barbell Hack Squat Standards
How to read the table: The first number is Plate Loaded 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 | 168 / 105 lb 76.2 / 47.6 kg | 252 / 147 lb 114.3 / 66.7 kg | 356 / 189 lb 161.5 / 85.7 kg | 469 / 231 lb 212.7 / 104.8 kg |
| 130 lb 59 kg | 177 / 111 lb 80.3 / 50.3 kg | 266 / 155 lb 120.7 / 70.3 kg | 376 / 200 lb 170.6 / 90.7 kg | 495 / 244 lb 224.5 / 110.7 kg |
| 140 lb 63.5 kg | 186 / 117 lb 84.4 / 53.1 kg | 279 / 163 lb 126.6 / 73.9 kg | 395 / 210 lb 179.2 / 95.3 kg | 520 / 256 lb 235.9 / 116.1 kg |
| 150 lb 68 kg | 195 / 122 lb 88.5 / 55.3 kg | 292 / 171 lb 132.4 / 77.6 kg | 413 / 220 lb 187.3 / 99.8 kg | 544 / 268 lb 246.8 / 121.6 kg |
| 160 lb 72.6 kg | 203 / 128 lb 92.1 / 58.1 kg | 305 / 178 lb 138.3 / 80.7 kg | 432 / 229 lb 196 / 103.9 kg | 568 / 280 lb 257.6 / 127 kg |
| 170 lb 77.1 kg | 212 / 133 lb 96.2 / 60.3 kg | 318 / 186 lb 144.2 / 84.4 kg | 449 / 239 lb 203.7 / 108.4 kg | 591 / 292 lb 268.1 / 132.4 kg |
| 180 lb 81.6 kg | 220 / 138 lb 99.8 / 62.6 kg | 330 / 193 lb 149.7 / 87.5 kg | 467 / 248 lb 211.8 / 112.5 kg | 614 / 303 lb 278.5 / 137.4 kg |
| 190 lb 86.2 kg | 228 / 143 lb 103.4 / 64.9 kg | 342 / 200 lb 155.1 / 90.7 kg | 484 / 257 lb 219.5 / 116.6 kg | 637 / 314 lb 288.9 / 142.4 kg |
| 200 lb 90.7 kg | 236 / 148 lb 107 / 67.1 kg | 354 / 207 lb 160.6 / 93.9 kg | 501 / 266 lb 227.2 / 120.7 kg | 659 / 325 lb 298.9 / 147.4 kg |
| 210 lb 95.3 kg | 244 / 153 lb 110.7 / 69.4 kg | 366 / 214 lb 166 / 97.1 kg | 517 / 275 lb 234.5 / 124.7 kg | 681 / 336 lb 308.9 / 152.4 kg |
| 220 lb 99.8 kg | 251 / 158 lb 113.9 / 71.7 kg | 377 / 221 lb 171 / 100.2 kg | 534 / 283 lb 242.2 / 128.4 kg | 702 / 346 lb 318.4 / 156.9 kg |
| 230 lb 104.3 kg | 259 / 162 lb 117.5 / 73.5 kg | 388 / 227 lb 176 / 103 kg | 550 / 292 lb 249.5 / 132.4 kg | 724 / 357 lb 328.4 / 161.9 kg |
| 240 lb 108.9 kg | 266 / 167 lb 120.7 / 75.7 kg | 400 / 234 lb 181.4 / 106.1 kg | 566 / 300 lb 256.7 / 136.1 kg | 744 / 367 lb 337.5 / 166.5 kg |
| 250 lb 113.4 kg | 274 / 172 lb 124.3 / 78 kg | 411 / 240 lb 186.4 / 108.9 kg | 581 / 309 lb 263.5 / 140.2 kg | 765 / 377 lb 347 / 171 kg |
| 260 lb 117.9 kg | 281 / 176 lb 127.5 / 79.8 kg | 422 / 247 lb 191.4 / 112 kg | 597 / 317 lb 270.8 / 143.8 kg | 785 / 387 lb 356.1 / 175.5 kg |
| 270 lb 122.5 kg | 288 / 181 lb 130.6 / 82.1 kg | 432 / 253 lb 196 / 114.8 kg | 612 / 325 lb 277.6 / 147.4 kg | 805 / 397 lb 365.1 / 180.1 kg |
| 280 lb 127 kg | 295 / 185 lb 133.8 / 83.9 kg | 443 / 259 lb 200.9 / 117.5 kg | 627 / 333 lb 284.4 / 151 kg | 825 / 407 lb 374.2 / 184.6 kg |
| 290 lb 131.5 kg | 302 / 190 lb 137 / 86.2 kg | 453 / 265 lb 205.5 / 120.2 kg | 642 / 341 lb 291.2 / 154.7 kg | 844 / 416 lb 382.8 / 188.7 kg |
| 300 lb 136.1 kg | 309 / 194 lb 140.2 / 88 kg | 464 / 271 lb 210.5 / 122.9 kg | 656 / 348 lb 297.6 / 157.9 kg | 864 / 426 lb 391.9 / 193.2 kg |
Women’s Plate Loaded Leg Press vs Barbell Hack Squat Standards
How to read the table: The first number is Plate Loaded 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 | 114 / 57 lb 51.7 / 25.9 kg | 172 / 86 lb 78 / 39 kg | 246 / 109 lb 111.6 / 49.4 kg | 327 / 132 lb 148.3 / 59.9 kg |
| 110 lb 49.9 kg | 122 / 61 lb 55.3 / 27.7 kg | 183 / 92 lb 83 / 41.7 kg | 263 / 116 lb 119.3 / 52.6 kg | 348 / 141 lb 157.9 / 64 kg |
| 120 lb 54.4 kg | 129 / 65 lb 58.5 / 29.5 kg | 194 / 97 lb 88 / 44 kg | 278 / 123 lb 126.1 / 55.8 kg | 369 / 149 lb 167.4 / 67.6 kg |
| 130 lb 59 kg | 136 / 68 lb 61.7 / 30.8 kg | 205 / 103 lb 93 / 46.7 kg | 294 / 130 lb 133.4 / 59 kg | 389 / 157 lb 176.4 / 71.2 kg |
| 140 lb 63.5 kg | 143 / 72 lb 64.9 / 32.7 kg | 215 / 108 lb 97.5 / 49 kg | 308 / 137 lb 139.7 / 62.1 kg | 409 / 165 lb 185.5 / 74.8 kg |
| 150 lb 68 kg | 150 / 75 lb 68 / 34 kg | 225 / 113 lb 102.1 / 51.3 kg | 323 / 143 lb 146.5 / 64.9 kg | 428 / 173 lb 194.1 / 78.5 kg |
| 160 lb 72.6 kg | 157 / 78 lb 71.2 / 35.4 kg | 235 / 118 lb 106.6 / 53.5 kg | 337 / 149 lb 152.9 / 67.6 kg | 447 / 181 lb 202.8 / 82.1 kg |
| 170 lb 77.1 kg | 163 / 82 lb 73.9 / 37.2 kg | 245 / 123 lb 111.1 / 55.8 kg | 351 / 155 lb 159.2 / 70.3 kg | 465 / 188 lb 210.9 / 85.3 kg |
| 180 lb 81.6 kg | 169 / 85 lb 76.7 / 38.6 kg | 254 / 128 lb 115.2 / 58.1 kg | 365 / 161 lb 165.6 / 73 kg | 483 / 195 lb 219.1 / 88.5 kg |
| 190 lb 86.2 kg | 176 / 88 lb 79.8 / 39.9 kg | 263 / 132 lb 119.3 / 59.9 kg | 378 / 167 lb 171.5 / 75.7 kg | 501 / 203 lb 227.2 / 92.1 kg |
| 200 lb 90.7 kg | 182 / 91 lb 82.6 / 41.3 kg | 273 / 137 lb 123.8 / 62.1 kg | 391 / 173 lb 177.4 / 78.5 kg | 518 / 210 lb 235 / 95.3 kg |
| 210 lb 95.3 kg | 188 / 94 lb 85.3 / 42.6 kg | 282 / 141 lb 127.9 / 64 kg | 404 / 179 lb 183.3 / 81.2 kg | 536 / 217 lb 243.1 / 98.4 kg |
| 220 lb 99.8 kg | 194 / 97 lb 88 / 44 kg | 290 / 146 lb 131.5 / 66.2 kg | 417 / 185 lb 189.1 / 83.9 kg | 552 / 223 lb 250.4 / 101.2 kg |
| 230 lb 104.3 kg | 199 / 100 lb 90.3 / 45.4 kg | 299 / 150 lb 135.6 / 68 kg | 429 / 190 lb 194.6 / 86.2 kg | 569 / 230 lb 258.1 / 104.3 kg |
| 240 lb 108.9 kg | 205 / 103 lb 93 / 46.7 kg | 308 / 155 lb 139.7 / 70.3 kg | 442 / 196 lb 200.5 / 88.9 kg | 585 / 237 lb 265.4 / 107.5 kg |
How Your Plate Loaded 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 plate loaded leg press strength level
The standards use the sex-specific thresholds from the individual Plate Loaded 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 larger lifters are expected to lift more 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 plate loaded leg press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Plate Loaded 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 plate loaded 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.
107.9 → 198.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the plate loaded leg press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the plate loaded leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −63 lb −28.6 kg | −105 lb −47.6 kg | −167 lb −75.8 kg | −238 lb −107.9 kg |
| 130 lb 59 kg | −66 lb −30 kg | −111 lb −50.4 kg | −176 lb −79.9 kg | −251 lb −113.8 kg |
| 140 lb 63.5 kg | −69 lb −31.3 kg | −116 lb −52.7 kg | −185 lb −83.9 kg | −264 lb −119.8 kg |
| 150 lb 68 kg | −73 lb −33.2 kg | −121 lb −54.8 kg | −193 lb −87.5 kg | −276 lb −125.2 kg |
| 160 lb 72.6 kg | −75 lb −34 kg | −127 lb −57.6 kg | −203 lb −92.1 kg | −288 lb −130.6 kg |
| 170 lb 77.1 kg | −79 lb −35.9 kg | −132 lb −59.8 kg | −210 lb −95.3 kg | −299 lb −135.7 kg |
| 180 lb 81.6 kg | −82 lb −37.2 kg | −137 lb −62.2 kg | −219 lb −99.3 kg | −311 lb −141.1 kg |
| 190 lb 86.2 kg | −85 lb −38.5 kg | −142 lb −64.4 kg | −227 lb −102.9 kg | −323 lb −146.5 kg |
| 200 lb 90.7 kg | −88 lb −39.9 kg | −147 lb −66.7 kg | −235 lb −106.5 kg | −334 lb −151.5 kg |
| 210 lb 95.3 kg | −91 lb −41.3 kg | −152 lb −68.9 kg | −242 lb −109.8 kg | −345 lb −156.5 kg |
| 220 lb 99.8 kg | −93 lb −42.2 kg | −156 lb −70.8 kg | −251 lb −113.8 kg | −356 lb −161.5 kg |
| 230 lb 104.3 kg | −97 lb −44 kg | −161 lb −73 kg | −258 lb −117.1 kg | −367 lb −166.5 kg |
| 240 lb 108.9 kg | −99 lb −45 kg | −166 lb −75.3 kg | −266 lb −120.6 kg | −377 lb −171 kg |
| 250 lb 113.4 kg | −102 lb −46.3 kg | −171 lb −77.5 kg | −272 lb −123.3 kg | −388 lb −176 kg |
| 260 lb 117.9 kg | −105 lb −47.7 kg | −175 lb −79.4 kg | −280 lb −127 kg | −398 lb −180.6 kg |
| 270 lb 122.5 kg | −107 lb −48.5 kg | −179 lb −81.2 kg | −287 lb −130.2 kg | −408 lb −185 kg |
| 280 lb 127 kg | −110 lb −49.9 kg | −184 lb −83.4 kg | −294 lb −133.4 kg | −418 lb −189.6 kg |
| 290 lb 131.5 kg | −112 lb −50.8 kg | −188 lb −85.3 kg | −301 lb −136.5 kg | −428 lb −194.1 kg |
| 300 lb 136.1 kg | −115 lb −52.2 kg | −193 lb −87.6 kg | −308 lb −139.7 kg | −438 lb −198.7 kg |
How Women’s Plate Loaded 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.
88.4 → 157.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the plate loaded leg press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the plate loaded leg press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −57 lb −25.8 kg | −86 lb −39 kg | −137 lb −62.2 kg | −195 lb −88.4 kg |
| 110 lb 49.9 kg | −61 lb −27.6 kg | −91 lb −41.3 kg | −147 lb −66.7 kg | −207 lb −93.9 kg |
| 120 lb 54.4 kg | −64 lb −29 kg | −97 lb −44 kg | −155 lb −70.3 kg | −220 lb −99.8 kg |
| 130 lb 59 kg | −68 lb −30.9 kg | −102 lb −46.3 kg | −164 lb −74.4 kg | −232 lb −105.2 kg |
| 140 lb 63.5 kg | −71 lb −32.2 kg | −107 lb −48.5 kg | −171 lb −77.6 kg | −244 lb −110.7 kg |
| 150 lb 68 kg | −75 lb −34 kg | −112 lb −50.8 kg | −180 lb −81.6 kg | −255 lb −115.6 kg |
| 160 lb 72.6 kg | −79 lb −35.8 kg | −117 lb −53.1 kg | −188 lb −85.3 kg | −266 lb −120.7 kg |
| 170 lb 77.1 kg | −81 lb −36.7 kg | −122 lb −55.3 kg | −196 lb −88.9 kg | −277 lb −125.6 kg |
| 180 lb 81.6 kg | −84 lb −38.1 kg | −126 lb −57.1 kg | −204 lb −92.6 kg | −288 lb −130.6 kg |
| 190 lb 86.2 kg | −88 lb −39.9 kg | −131 lb −59.4 kg | −211 lb −95.8 kg | −298 lb −135.1 kg |
| 200 lb 90.7 kg | −91 lb −41.3 kg | −136 lb −61.7 kg | −218 lb −98.9 kg | −308 lb −139.7 kg |
| 210 lb 95.3 kg | −94 lb −42.7 kg | −141 lb −63.9 kg | −225 lb −102.1 kg | −319 lb −144.7 kg |
| 220 lb 99.8 kg | −97 lb −44 kg | −144 lb −65.3 kg | −232 lb −105.2 kg | −329 lb −149.2 kg |
| 230 lb 104.3 kg | −99 lb −44.9 kg | −149 lb −67.6 kg | −239 lb −108.4 kg | −339 lb −153.8 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −153 lb −69.4 kg | −246 lb −111.6 kg | −348 lb −157.9 kg |
Plate Loaded Leg Press and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict plate loaded leg press test and a free-weight barbell hack squat. Use strict canonical Plate Loaded Leg Press and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Plate Loaded Leg Press setup and load convention
the total loaded resistance on the leg press sled or carriage valid Plate Loaded Leg Press reps press the sled through the approved range and return under control without quarter reps, hands-on-knees assistance, sled-stop rebound, or per-side entry mistakes Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Plate Loaded Leg Press result and one recent Barbell Hack Squat result
Use each exercise’s canonical input: Displayed machine or cable resistance for Plate Loaded Leg Press and Total barbell weight for Barbell Hack Squat.
Related Tools
- Plate Loaded Leg Press — View the individual Plate Loaded 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.
- Smith Machine Back Squat — 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.
- Single Leg Machine Leg Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.