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Single Leg Press Strength Standards

Quick Answer Single Leg Press

A 180 lb male with an Intermediate-level Single Leg Press of 324 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 498 lbs (2.77x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Single Leg Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Quadriceps, Glutes, Hamstrings
Equipment Leg Press Machine
Data Points 71 rows

How Strong Is Your Single Leg Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Single Leg Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 19 72 164 293 451
120 28 88 188 325 491
130 37 105 212 356 529
140 48 121 235 386 566
150 58 138 258 416 601
160 69 154 280 444 635
170 80 171 302 471 667
180 91 187 324 498 699
190 102 203 345 524 729
200 114 219 365 549 759
210 125 234 385 573 787
220 136 249 404 597 815
230 147 264 424 620 842
240 158 279 442 643 869
250 169 294 461 665 894
260 180 308 478 686 919
270 191 322 496 707 943
280 202 336 513 728 967
290 213 350 530 748 990
300 223 363 547 768 1013
310 234 377 563 787 1035

How Does Age Affect Single Leg Press Strength?

How Single Leg Press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 62 144 267 427 615
20 71 165 306 489 704
25 73 170 314 502 722
30 73 170 314 502 722
35 73 170 314 502 722
40 73 170 314 502 722
45 69 161 298 476 685
50 65 151 279 447 643
55 60 140 258 413 595
60 55 127 236 377 543
65 50 115 213 341 491
70 44 103 191 306 440
75 40 92 171 273 394
80 36 83 153 245 352
85 32 74 137 219 316
90 29 67 124 198 284

What Do Single Leg Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Single Leg Press, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Single Leg Press with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Single Leg Press technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Single Leg Press stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Single Leg Press is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Single Leg Press

Tier-specific training recommendations to move your Single Leg Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Single Leg Press 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Single Leg Press variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Single Leg Press movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Single Leg Press under meet conditions.
View RPE-to-percentage chart →

How to Perform Single Leg Press

  1. Sit on the leg press machine and place one foot on the platform, ensuring it is centered.
  2. Adjust the seat and backrest if necessary for comfort and proper alignment.
  3. Grasp the side handles for support and stability.
  4. Disengage the safety lock and press the platform away with your working leg until it is almost fully extended but not locked.
  5. Slowly bend your knee to lower the platform back towards you, keeping control and avoiding any abrupt movements.
  6. Stop when your knee is at approximately a 90-degree angle or as far as your flexibility allows without your lower back lifting off the seat.
  7. Press through your heel to extend your leg back to the starting position.
  8. Perform the desired number of repetitions, then switch to the other leg.

Tips for Single Leg Press

  • Ensure your knee tracks over your toes to avoid undue stress on the joint.
  • Keep your core engaged throughout the movement to maintain stability and proper form.
  • Avoid locking your knee at the top of the movement to maintain tension on the muscles and protect your joints.
  • Adjust the machine settings to fit your body size and comfort.

Where Do These Single Leg Press Standards Come From?

These Single Leg Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Single Leg Press Good for Your Weight?

Strength standards help you objectively measure your Single Leg Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Single Leg Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Single Leg Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Single Leg Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE