Vertical Leg Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris
Secondary Muscles	Gluteus Maximus, Hamstring
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris

Secondary Muscles

Gluteus Maximus, Hamstring

Stabilizer Muscles

None

Grip Muscles

None

Vertical Leg Press Average Weight [1RM]

Level
Beg.	81 kg (178 lbs)	44 kg (98 lbs)
Nov.	140 kg (309 lbs)	86 kg (189 lbs)
Int.	220 kg (484 lbs)	143 kg (316 lbs)
Adv.	317 kg (699 lbs)	216 kg (475 lbs)
Pro	427 kg (941 lbs)	298 kg (658 lbs)

Level

Beg.

81 kg
(178 lbs)

44 kg
(98 lbs)

Nov.

140 kg
(309 lbs)

86 kg
(189 lbs)

Int.

220 kg
(484 lbs)

143 kg
(316 lbs)

Adv.

317 kg
(699 lbs)

216 kg
(475 lbs)

Pro

427 kg
(941 lbs)

298 kg
(658 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Vertical Leg Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	37	75	130	198	278
55	46	88	146	219	302
60	55	100	162	238	324
65	64	112	177	256	345
70	73	124	191	274	366
75	82	135	206	290	385
80	91	146	219	307	404
85	99	157	233	322	422
90	108	168	245	337	439
95	116	178	258	352	456
100	124	188	270	366	472
105	132	198	282	380	487
110	140	208	293	393	502
115	148	217	305	406	517
120	156	227	315	419	531
125	163	236	326	431	545
130	170	245	337	443	559
135	178	253	347	455	572
140	185	262	357	466	584

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	119	187	270	363
20	79	137	214	309	416
25	81	140	220	317	427
30	81	140	220	317	427
35	81	140	220	317	427
40	81	140	220	317	427
45	77	133	208	301	405
50	72	125	196	282	380
55	66	115	181	261	351
60	61	105	165	238	321
65	55	95	149	215	290
70	49	85	134	193	260
75	44	76	120	173	233
80	39	68	107	155	208
85	35	61	96	139	186
90	32	55	87	125	168

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	25	56	102	162	232
45	29	63	111	173	245
50	34	69	119	183	257
55	38	75	127	193	269
60	42	80	134	202	279
65	45	85	141	210	289
70	49	90	147	218	298
75	53	95	153	225	307
80	56	100	159	232	315
85	60	104	165	239	323
90	63	109	170	246	330
95	66	113	175	252	337
100	69	117	180	258	344
105	72	121	185	263	351
110	75	124	190	269	357
115	78	128	194	274	363
120	80	132	199	279	369

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	73	122	184	254
20	43	83	140	210	291
25	44	86	143	216	298
30	44	86	143	216	298
35	44	86	143	216	298
40	44	86	143	216	298
45	42	81	136	204	283
50	40	76	128	192	266
55	37	71	118	178	246
60	33	64	108	162	224
65	30	58	97	146	203
70	27	52	87	131	182
75	24	47	78	117	163
80	22	42	70	105	145
85	19	37	63	94	130
90	17	34	56	85	117

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Vertical Leg Press Average Weight [1RM]

Vertical Leg Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	37	75	130	198	278
55	46	88	146	219	302
60	55	100	162	238	324
65	64	112	177	256	345
70	73	124	191	274	366
75	82	135	206	290	385
80	91	146	219	307	404
85	99	157	233	322	422
90	108	168	245	337	439
95	116	178	258	352	456
100	124	188	270	366	472
105	132	198	282	380	487
110	140	208	293	393	502
115	148	217	305	406	517
120	156	227	315	419	531
125	163	236	326	431	545
130	170	245	337	443	559
135	178	253	347	455	572
140	185	262	357	466	584

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	119	187	270	363
20	79	137	214	309	416
25	81	140	220	317	427
30	81	140	220	317	427
35	81	140	220	317	427
40	81	140	220	317	427
45	77	133	208	301	405
50	72	125	196	282	380
55	66	115	181	261	351
60	61	105	165	238	321
65	55	95	149	215	290
70	49	85	134	193	260
75	44	76	120	173	233
80	39	68	107	155	208
85	35	61	96	139	186
90	32	55	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Pro
40	25	56	102	162	232
45	29	63	111	173	245
50	34	69	119	183	257
55	38	75	127	193	269
60	42	80	134	202	279
65	45	85	141	210	289
70	49	90	147	218	298
75	53	95	153	225	307
80	56	100	159	232	315
85	60	104	165	239	323
90	63	109	170	246	330
95	66	113	175	252	337
100	69	117	180	258	344
105	72	121	185	263	351
110	75	124	190	269	357
115	78	128	194	274	363
120	80	132	199	279	369

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	73	122	184	254
20	43	83	140	210	291
25	44	86	143	216	298
30	44	86	143	216	298
35	44	86	143	216	298
40	44	86	143	216	298
45	42	81	136	204	283
50	40	76	128	192	266
55	37	71	118	178	246
60	33	64	108	162	224
65	30	58	97	146	203
70	27	52	87	131	182
75	24	47	78	117	163
80	22	42	70	105	145
85	19	37	63	94	130
90	17	34	56	85	117

BW	Beg.	Nov.	Int.	Adv.	Pro
50	37	75	130	198	278
55	46	88	146	219	302
60	55	100	162	238	324
65	64	112	177	256	345
70	73	124	191	274	366
75	82	135	206	290	385
80	91	146	219	307	404
85	99	157	233	322	422
90	108	168	245	337	439
95	116	178	258	352	456
100	124	188	270	366	472
105	132	198	282	380	487
110	140	208	293	393	502
115	148	217	305	406	517
120	156	227	315	419	531
125	163	236	326	431	545
130	170	245	337	443	559
135	178	253	347	455	572
140	185	262	357	466	584

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	119	187	270	363
20	79	137	214	309	416
25	81	140	220	317	427
30	81	140	220	317	427
35	81	140	220	317	427
40	81	140	220	317	427
45	77	133	208	301	405
50	72	125	196	282	380
55	66	115	181	261	351
60	61	105	165	238	321
65	55	95	149	215	290
70	49	85	134	193	260
75	44	76	120	173	233
80	39	68	107	155	208
85	35	61	96	139	186
90	32	55	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Pro
40	25	56	102	162	232
45	29	63	111	173	245
50	34	69	119	183	257
55	38	75	127	193	269
60	42	80	134	202	279
65	45	85	141	210	289
70	49	90	147	218	298
75	53	95	153	225	307
80	56	100	159	232	315
85	60	104	165	239	323
90	63	109	170	246	330
95	66	113	175	252	337
100	69	117	180	258	344
105	72	121	185	263	351
110	75	124	190	269	357
115	78	128	194	274	363
120	80	132	199	279	369

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	73	122	184	254
20	43	83	140	210	291
25	44	86	143	216	298
30	44	86	143	216	298
35	44	86	143	216	298
40	44	86	143	216	298
45	42	81	136	204	283
50	40	76	128	192	266
55	37	71	118	178	246
60	33	64	108	162	224
65	30	58	97	146	203
70	27	52	87	131	182
75	24	47	78	117	163
80	22	42	70	105	145
85	19	37	63	94	130
90	17	34	56	85	117

BW	Beg.	Nov.	Int.	Adv.	Pro
50	37	75	130	198	278
55	46	88	146	219	302
60	55	100	162	238	324
65	64	112	177	256	345
70	73	124	191	274	366
75	82	135	206	290	385
80	91	146	219	307	404
85	99	157	233	322	422
90	108	168	245	337	439
95	116	178	258	352	456
100	124	188	270	366	472
105	132	198	282	380	487
110	140	208	293	393	502
115	148	217	305	406	517
120	156	227	315	419	531
125	163	236	326	431	545
130	170	245	337	443	559
135	178	253	347	455	572
140	185	262	357	466	584

Age	Beg.	Nov.	Int.	Adv.	Pro
15	69	119	187	270	363
20	79	137	214	309	416
25	81	140	220	317	427
30	81	140	220	317	427
35	81	140	220	317	427
40	81	140	220	317	427
45	77	133	208	301	405
50	72	125	196	282	380
55	66	115	181	261	351
60	61	105	165	238	321
65	55	95	149	215	290
70	49	85	134	193	260
75	44	76	120	173	233
80	39	68	107	155	208
85	35	61	96	139	186
90	32	55	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Pro
40	25	56	102	162	232
45	29	63	111	173	245
50	34	69	119	183	257
55	38	75	127	193	269
60	42	80	134	202	279
65	45	85	141	210	289
70	49	90	147	218	298
75	53	95	153	225	307
80	56	100	159	232	315
85	60	104	165	239	323
90	63	109	170	246	330
95	66	113	175	252	337
100	69	117	180	258	344
105	72	121	185	263	351
110	75	124	190	269	357
115	78	128	194	274	363
120	80	132	199	279	369

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	73	122	184	254
20	43	83	140	210	291
25	44	86	143	216	298
30	44	86	143	216	298
35	44	86	143	216	298
40	44	86	143	216	298
45	42	81	136	204	283
50	40	76	128	192	266
55	37	71	118	178	246
60	33	64	108	162	224
65	30	58	97	146	203
70	27	52	87	131	182
75	24	47	78	117	163
80	22	42	70	105	145
85	19	37	63	94	130
90	17	34	56	85	117