Leg Strength Test (Leg Press 1RM): Protocol and Reference Tables

The leg press 1RM test is a very useful alternative to the squat 1RM when there are technical limitations, balance issues, or concerns about axial loading on the spine. Since it's a guided machine exercise, it reduces technical variability and allows for a more controlled assessment of lower body maximum strength.

What does this test measure?

It measures the maximum load a person can move for one repetition on the leg press, using a standardized range of motion (typically until the knees reach about 90° of flexion). It assesses maximum strength of the quads, glutes, and hamstrings, without the balance and stabilization demands of a free squat.

Equipment needed

• Leg press machine (horizontal or angled)
• Plates or the machine's loading system
• Stopwatch for rest periods

Test protocol

Direct method (true 1RM):

1. Progressive warm-up with sets of 8-10, 5, and 3 reps, increasing the load each time
2. From around 85% of the estimated 1RM, drop to 1 rep per set and increase the load in small steps
3. Rest 3-5 minutes between attempts close to the max
4. The 1RM is the maximum load moved through a full range of motion (knees to ~90°) with correct technique

Indirect method (recommended):

1. Submaximal test: maximum reps with a known load (70-85% of estimated 1RM)
2. Apply a prediction formula (Epley or Brzycki) to estimate the 1RM

Common mistakes

• Not fixing the range of motion (seat position changes the travel distance and therefore the load that can be moved)
• Fully locking out the knees at extension, which can cause joint discomfort and doesn't add value to the test
• Switching machines between assessments (different machines have different angles and resistance curves, which affects comparability)

How to interpret the results

Level	Men (1RM / body weight)	Women (1RM / body weight)
Beginner	< 1.5x	< 1.0x
Intermediate	1.5-2.5x	1.0-1.8x
Advanced	2.5-3.5x	1.8-2.5x
Very advanced	> 3.5x	> 2.5x

Bodyweight-relative values on the leg press are noticeably higher than on the free squat, since the machine removes much of the stabilization and balance component.

Related tests

The leg press 1RM is a good alternative or complement to:

• Squat 1RM test — to compare maximum strength in free vs. guided exercises
• Bodyweight squat test (max reps) — useful as a complementary endurance test

Track and monitor progress

When the free squat isn't viable (due to technique, injury, or equipment availability), the leg press is a reliable alternative for tracking lower body strength. With Movalytics you can log the machine used, the fixed range of motion, the load and reps, and let the app calculate the estimated 1RM and show progress over time.

Frequently asked questions

Why are leg press 1RM values so much higher than squat values? Because the machine removes the need for balance and stabilization, and often allows for a more limited range of motion, making it easier to move heavier loads. Is it a good substitute for the squat 1RM? It's a good complement or alternative when the free squat isn't viable, but it doesn't measure exactly the same thing (the squat involves stability and technique components that the leg press doesn't require). How often should this test be repeated? Every 8-12 weeks, ideally aligned with strength mesocycle changes, just like other 1RM tests.