Plate Loaded Leg Extension vs Single Leg Leg Extension Strength Standards
Compare your plate loaded leg extension and single leg leg extension against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must extend the knees through the machine range to a controlled top position. For the second exercise, extend the working knee through a controlled range to a clear knee-extension finish, then return under control to the same start range without bouncing the stack. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Leg Extension vs Single Leg Leg Extension Strength Standards by Bodyweight
The paired standards below show what the plate loaded leg extension and single leg leg extension each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded Leg Extension / Single Leg Leg Extension in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded Leg Extension vs Single Leg Leg Extension Standards
How to read the table: The first number is Plate Loaded Leg Extension; the second is Single Leg Leg Extension. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 50 / 42 lb 22.7 / 19.1 kg | 78 / 70 lb 35.4 / 31.8 kg | 112 / 101 lb 50.8 / 45.8 kg | 146 / 134 lb 66.2 / 60.8 kg |
| 130 lb 59 kg | 53 / 44 lb 24 / 20 kg | 82 / 74 lb 37.2 / 33.6 kg | 118 / 106 lb 53.5 / 48.1 kg | 154 / 141 lb 69.9 / 64 kg |
| 140 lb 63.5 kg | 55 / 47 lb 24.9 / 21.3 kg | 86 / 78 lb 39 / 35.4 kg | 124 / 112 lb 56.2 / 50.8 kg | 162 / 148 lb 73.5 / 67.1 kg |
| 150 lb 68 kg | 58 / 49 lb 26.3 / 22.2 kg | 91 / 81 lb 41.3 / 36.7 kg | 130 / 117 lb 59 / 53.1 kg | 169 / 155 lb 76.7 / 70.3 kg |
| 160 lb 72.6 kg | 61 / 51 lb 27.7 / 23.1 kg | 95 / 85 lb 43.1 / 38.6 kg | 136 / 122 lb 61.7 / 55.3 kg | 177 / 162 lb 80.3 / 73.5 kg |
| 170 lb 77.1 kg | 63 / 53 lb 28.6 / 24 kg | 98 / 88 lb 44.5 / 39.9 kg | 141 / 127 lb 64 / 57.6 kg | 184 / 169 lb 83.5 / 76.7 kg |
| 180 lb 81.6 kg | 66 / 55 lb 29.9 / 24.9 kg | 102 / 92 lb 46.3 / 41.7 kg | 147 / 132 lb 66.7 / 59.9 kg | 191 / 176 lb 86.6 / 79.8 kg |
| 190 lb 86.2 kg | 68 / 57 lb 30.8 / 25.9 kg | 106 / 95 lb 48.1 / 43.1 kg | 152 / 137 lb 68.9 / 62.1 kg | 198 / 182 lb 89.8 / 82.6 kg |
| 200 lb 90.7 kg | 70 / 59 lb 31.8 / 26.8 kg | 110 / 98 lb 49.9 / 44.5 kg | 157 / 142 lb 71.2 / 64.4 kg | 205 / 188 lb 93 / 85.3 kg |
| 210 lb 95.3 kg | 73 / 61 lb 33.1 / 27.7 kg | 113 / 102 lb 51.3 / 46.3 kg | 162 / 146 lb 73.5 / 66.2 kg | 212 / 195 lb 96.2 / 88.5 kg |
| 220 lb 99.8 kg | 75 / 63 lb 34 / 28.6 kg | 117 / 105 lb 53.1 / 47.6 kg | 168 / 151 lb 76.2 / 68.5 kg | 218 / 201 lb 98.9 / 91.2 kg |
| 230 lb 104.3 kg | 77 / 65 lb 34.9 / 29.5 kg | 120 / 108 lb 54.4 / 49 kg | 173 / 156 lb 78.5 / 70.8 kg | 225 / 207 lb 102.1 / 93.9 kg |
| 240 lb 108.9 kg | 79 / 67 lb 35.8 / 30.4 kg | 124 / 111 lb 56.2 / 50.3 kg | 178 / 160 lb 80.7 / 72.6 kg | 231 / 213 lb 104.8 / 96.6 kg |
| 250 lb 113.4 kg | 82 / 68 lb 37.2 / 30.8 kg | 127 / 114 lb 57.6 / 51.7 kg | 183 / 165 lb 83 / 74.8 kg | 238 / 219 lb 108 / 99.3 kg |
| 260 lb 117.9 kg | 84 / 70 lb 38.1 / 31.8 kg | 131 / 117 lb 59.4 / 53.1 kg | 187 / 169 lb 84.8 / 76.7 kg | 244 / 224 lb 110.7 / 101.6 kg |
| 270 lb 122.5 kg | 86 / 72 lb 39 / 32.7 kg | 134 / 120 lb 60.8 / 54.4 kg | 192 / 173 lb 87.1 / 78.5 kg | 250 / 230 lb 113.4 / 104.3 kg |
| 280 lb 127 kg | 88 / 74 lb 39.9 / 33.6 kg | 137 / 123 lb 62.1 / 55.8 kg | 197 / 177 lb 89.4 / 80.3 kg | 256 / 236 lb 116.1 / 107 kg |
| 290 lb 131.5 kg | 90 / 76 lb 40.8 / 34.5 kg | 141 / 126 lb 64 / 57.2 kg | 201 / 182 lb 91.2 / 82.6 kg | 262 / 241 lb 118.8 / 109.3 kg |
| 300 lb 136.1 kg | 92 / 77 lb 41.7 / 34.9 kg | 144 / 129 lb 65.3 / 58.5 kg | 206 / 186 lb 93.4 / 84.4 kg | 268 / 247 lb 121.6 / 112 kg |
Women’s Plate Loaded Leg Extension vs Single Leg Leg Extension Standards
How to read the table: The first number is Plate Loaded Leg Extension; the second is Single Leg Leg Extension. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 30 / 25 lb 13.6 / 11.3 kg | 48 / 41 lb 21.8 / 18.6 kg | 71 / 62 lb 32.2 / 28.1 kg | 92 / 82 lb 41.7 / 37.2 kg |
| 110 lb 49.9 kg | 32 / 27 lb 14.5 / 12.2 kg | 51 / 44 lb 23.1 / 20 kg | 76 / 66 lb 34.5 / 29.9 kg | 98 / 88 lb 44.5 / 39.9 kg |
| 120 lb 54.4 kg | 34 / 28 lb 15.4 / 12.7 kg | 54 / 47 lb 24.5 / 21.3 kg | 80 / 70 lb 36.3 / 31.8 kg | 103 / 93 lb 46.7 / 42.2 kg |
| 130 lb 59 kg | 35 / 30 lb 15.9 / 13.6 kg | 57 / 49 lb 25.9 / 22.2 kg | 85 / 74 lb 38.6 / 33.6 kg | 109 / 98 lb 49.4 / 44.5 kg |
| 140 lb 63.5 kg | 37 / 32 lb 16.8 / 14.5 kg | 60 / 52 lb 27.2 / 23.6 kg | 89 / 77 lb 40.4 / 34.9 kg | 115 / 103 lb 52.2 / 46.7 kg |
| 150 lb 68 kg | 39 / 33 lb 17.7 / 15 kg | 63 / 54 lb 28.6 / 24.5 kg | 93 / 81 lb 42.2 / 36.7 kg | 120 / 108 lb 54.4 / 49 kg |
| 160 lb 72.6 kg | 41 / 34 lb 18.6 / 15.4 kg | 66 / 56 lb 29.9 / 25.4 kg | 97 / 85 lb 44 / 38.6 kg | 125 / 113 lb 56.7 / 51.3 kg |
| 170 lb 77.1 kg | 42 / 36 lb 19.1 / 16.3 kg | 68 / 59 lb 30.8 / 26.8 kg | 101 / 88 lb 45.8 / 39.9 kg | 130 / 117 lb 59 / 53.1 kg |
| 180 lb 81.6 kg | 44 / 37 lb 20 / 16.8 kg | 71 / 61 lb 32.2 / 27.7 kg | 105 / 91 lb 47.6 / 41.3 kg | 136 / 122 lb 61.7 / 55.3 kg |
| 190 lb 86.2 kg | 46 / 39 lb 20.9 / 17.7 kg | 74 / 63 lb 33.6 / 28.6 kg | 109 / 95 lb 49.4 / 43.1 kg | 140 / 126 lb 63.5 / 57.2 kg |
| 200 lb 90.7 kg | 47 / 40 lb 21.3 / 18.1 kg | 76 / 65 lb 34.5 / 29.5 kg | 113 / 98 lb 51.3 / 44.5 kg | 145 / 131 lb 65.8 / 59.4 kg |
| 210 lb 95.3 kg | 49 / 41 lb 22.2 / 18.6 kg | 79 / 68 lb 35.8 / 30.8 kg | 116 / 101 lb 52.6 / 45.8 kg | 150 / 135 lb 68 / 61.2 kg |
| 220 lb 99.8 kg | 50 / 43 lb 22.7 / 19.5 kg | 81 / 70 lb 36.7 / 31.8 kg | 120 / 105 lb 54.4 / 47.6 kg | 155 / 139 lb 70.3 / 63 kg |
| 230 lb 104.3 kg | 52 / 44 lb 23.6 / 20 kg | 84 / 72 lb 38.1 / 32.7 kg | 124 / 108 lb 56.2 / 49 kg | 160 / 144 lb 72.6 / 65.3 kg |
| 240 lb 108.9 kg | 53 / 45 lb 24 / 20.4 kg | 86 / 74 lb 39 / 33.6 kg | 127 / 111 lb 57.6 / 50.3 kg | 164 / 148 lb 74.4 / 67.1 kg |
How Your Plate Loaded Leg Extension vs Single Leg Leg Extension Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded Leg Extension vs Single Leg Leg Extension comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded leg extension strength level
The plate loaded leg extension rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single leg leg extension strength level
The standards use the sex-specific thresholds from the individual Single Leg Leg Extension tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded leg extension | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single leg leg extension | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Plate Loaded Leg Extension and Single Leg Leg Extension Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the single leg leg extension standard is higher; below zero means the plate loaded leg extension standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.4 → 9.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single leg leg extension standard minus the plate loaded leg extension standard. A plus sign means the single leg leg extension standard is higher. A minus sign means the plate loaded leg extension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 130 lb 59 kg | −9 lb −4 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −14 lb −6.4 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −15 lb −6.8 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −15 lb −6.8 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 190 lb 86.2 kg | −11 lb −4.9 kg | −11 lb −5 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −11 lb −5 kg | −16 lb −7.3 kg | −17 lb −7.7 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −17 lb −7.7 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −18 lb −8.2 kg |
| 240 lb 108.9 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −18 lb −8.2 kg |
| 250 lb 113.4 kg | −14 lb −6.4 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −19 lb −8.7 kg |
| 260 lb 117.9 kg | −14 lb −6.3 kg | −14 lb −6.3 kg | −18 lb −8.1 kg | −20 lb −9.1 kg |
| 270 lb 122.5 kg | −14 lb −6.3 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 280 lb 127 kg | −14 lb −6.3 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −20 lb −9.1 kg |
| 290 lb 131.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −21 lb −9.5 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −20 lb −9 kg | −21 lb −9.6 kg |
How Women’s Plate Loaded Leg Extension and Single Leg Leg Extension Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Leg Extension for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 4.5 to 7.3 kg.
How to read the table: Every number is the single leg leg extension standard minus the plate loaded leg extension standard. A plus sign means the single leg leg extension standard is higher. A minus sign means the plate loaded leg extension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | −5 lb −2.3 kg | −7 lb −3.1 kg | −10 lb −4.6 kg | −10 lb −4.6 kg |
| 120 lb 54.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −10 lb −4.5 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −8 lb −3.7 kg | −11 lb −5 kg | −11 lb −4.9 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −12 lb −5.5 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −12 lb −5.4 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −12 lb −5.4 kg | −12 lb −5.4 kg |
| 170 lb 77.1 kg | −6 lb −2.8 kg | −9 lb −4 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −14 lb −6.4 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.3 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −7 lb −3.2 kg | −11 lb −5 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −11 lb −5 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −16 lb −7.3 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −16 lb −7.3 kg |
| 240 lb 108.9 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −16 lb −7.3 kg |
Plate Loaded Leg Extension and Single Leg Leg Extension Exercises Used by This Calculator
Compare like-for-like attempts by keeping the plate loaded leg extension and single leg leg extension setup consistent with their individual rules. Use strict, repeatable Plate Loaded Leg Extension and Single Leg Leg Extension tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Leg Extension setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Plate Loaded Leg Extension reps. The lifter must extend the knees through the machine range to a controlled top position, then lower under control to the same bottom range without bouncing the lever or shifting hips. A valid finish requires controlled knee extension at the machine top range with stable hips and trunk, no kick-and-drop, no shortened range, and no hands-assisted leverage. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Leg Leg Extension setup and load convention
Entered load is the selected or loaded machine resistance used for strict one-leg leg extension reps on the same machine setup. Total valid reps across both legs combined. Extend the working knee through a controlled range to a clear knee-extension finish, then return under control to the same start range without bouncing the stack. A valid finish requires controlled knee extension without hip lift, thigh shift, trunk heave, or help from the nonworking leg. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Leg Extension result and one recent Single Leg Leg Extension result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Leg Extension — View the individual Plate Loaded Leg Extension standards and next strength-level target.
- Single Leg Leg Extension — View the individual Single Leg Leg Extension standards and next strength-level target.
- Leg Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Single Leg Machine Leg Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Belt Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.