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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.

Good target 324 lb Intermediate at 180 lb
Next tier 498 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Single Leg Press

A solid (Intermediate) Single Leg Press for a 180 lb male is about 324 lb (1.8x bodyweight). Use the calculator below to convert your own Single Leg Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 498 lb (2.77x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Single Leg Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 324 lbs (1.8x bodyweight) on the Single Leg Press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Single Leg Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

324 lb Typical 1RM (Intermediate)
1.8x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Single Leg Press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Single Leg Press Good?

A quick read on what counts as a good Single Leg Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Single Leg Press is about 324 lb (1.8x bodyweight). Advanced lifters hit 498 lb (2.77x), and Elite is 699 lb (3.88x).

Women (140 lb): a good (Intermediate) Single Leg Press is about 174 lb (1.24x bodyweight). Advanced lifters hit 268 lb (1.91x), and Elite is 377 lb (2.69x).

How Much Should You Be Able to Single Leg Press?

Men: a 180 lb male should lift about 324 lb at an Intermediate level (a beginner target is around 91 lb).

Women: a 140 lb female should lift about 174 lb at an Intermediate level (a beginner target is around 48 lb).

By bodyweight (men): A 150 lb lifter lifts about 258 lb, and a 220 lb lifter lifts about 404 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 314 lb, while by age 50 the Intermediate standard is about 279 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Single Leg Press Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Single Leg Press Good for Your Weight?

Use this page to compare your Single Leg Press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

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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.