Skip to content
Single Leg Press strength standards

What is a good Single Leg Press?

For a 180 lb male, an Intermediate Single Leg Press is about 324 lb (1.8x bodyweight). Advanced starts around 498 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Single Leg Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Single Leg Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Single Leg Press Standards by Age

How the Single Leg Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Single Leg Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Single Leg Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 324 lbs (1.8x bodyweight) on the Single Leg Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Single Leg Press Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Quadriceps, Glutes, Hamstrings
Equipment Leg Press Machine
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Single Leg Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Single Leg Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Single Leg Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Single Leg Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Single Leg Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.