Barbell Front Squat vs Single Leg Leg Extension
Compare your barbell front squat and single leg leg extension against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee. 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.
Barbell Front Squat vs Single Leg Leg Extension Strength Standards
These bodyweight tables place the barbell front squat and single leg leg extension targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Front Squat / Single Leg Leg Extension, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Front Squat vs Single Leg Leg Extension Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Front Squat | 119 lb54 kg | 154 lb69.9 kg | 203 lb92.1 kg | 259 lb117.5 kg |
| Single Leg Leg Extension | 42 lb19.1 kg | 70 lb31.8 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 130 lb59 kg | Barbell Front Squat | 126 lb57.2 kg | 162 lb73.5 kg | 214 lb97.1 kg | 273 lb123.8 kg |
| Single Leg Leg Extension | 44 lb20 kg | 74 lb33.6 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 132 lb59.9 kg | 171 lb77.6 kg | 225 lb102.1 kg | 287 lb130.2 kg |
| Single Leg Leg Extension | 47 lb21.3 kg | 78 lb35.4 kg | 112 lb50.8 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Barbell Front Squat | 138 lb62.6 kg | 179 lb81.2 kg | 236 lb107 kg | 301 lb136.5 kg |
| Single Leg Leg Extension | 49 lb22.2 kg | 81 lb36.7 kg | 117 lb53.1 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 144 lb65.3 kg | 186 lb84.4 kg | 246 lb111.6 kg | 314 lb142.4 kg |
| Single Leg Leg Extension | 51 lb23.1 kg | 85 lb38.6 kg | 122 lb55.3 kg | 162 lb73.5 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 150 lb68 kg | 194 lb88 kg | 256 lb116.1 kg | 327 lb148.3 kg |
| Single Leg Leg Extension | 53 lb24 kg | 88 lb39.9 kg | 127 lb57.6 kg | 169 lb76.7 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 156 lb70.8 kg | 202 lb91.6 kg | 266 lb120.7 kg | 340 lb154.2 kg |
| Single Leg Leg Extension | 55 lb24.9 kg | 92 lb41.7 kg | 132 lb59.9 kg | 176 lb79.8 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 162 lb73.5 kg | 209 lb94.8 kg | 276 lb125.2 kg | 352 lb159.7 kg |
| Single Leg Leg Extension | 57 lb25.9 kg | 95 lb43.1 kg | 137 lb62.1 kg | 182 lb82.6 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 364 lb165.1 kg |
| Single Leg Leg Extension | 59 lb26.8 kg | 98 lb44.5 kg | 142 lb64.4 kg | 188 lb85.3 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 173 lb78.5 kg | 223 lb101.2 kg | 295 lb133.8 kg | 376 lb170.6 kg |
| Single Leg Leg Extension | 61 lb27.7 kg | 102 lb46.3 kg | 146 lb66.2 kg | 195 lb88.5 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 179 lb81.2 kg | 230 lb104.3 kg | 304 lb137.9 kg | 388 lb176 kg |
| Single Leg Leg Extension | 63 lb28.6 kg | 105 lb47.6 kg | 151 lb68.5 kg | 201 lb91.2 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 184 lb83.5 kg | 237 lb107.5 kg | 313 lb142 kg | 400 lb181.4 kg |
| Single Leg Leg Extension | 65 lb29.5 kg | 108 lb49 kg | 156 lb70.8 kg | 207 lb93.9 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 189 lb85.7 kg | 244 lb110.7 kg | 323 lb146.5 kg | 411 lb186.4 kg |
| Single Leg Leg Extension | 67 lb30.4 kg | 111 lb50.3 kg | 160 lb72.6 kg | 213 lb96.6 kg | |
| 250 lb113.4 kg | Barbell Front Squat | 195 lb88.5 kg | 251 lb113.9 kg | 331 lb150.1 kg | 423 lb191.9 kg |
| Single Leg Leg Extension | 68 lb30.8 kg | 114 lb51.7 kg | 165 lb74.8 kg | 219 lb99.3 kg | |
| 260 lb117.9 kg | Barbell Front Squat | 200 lb90.7 kg | 258 lb117 kg | 340 lb154.2 kg | 434 lb196.9 kg |
| Single Leg Leg Extension | 70 lb31.8 kg | 117 lb53.1 kg | 169 lb76.7 kg | 224 lb101.6 kg | |
| 270 lb122.5 kg | Barbell Front Squat | 205 lb93 kg | 264 lb119.7 kg | 349 lb158.3 kg | 445 lb201.8 kg |
| Single Leg Leg Extension | 72 lb32.7 kg | 120 lb54.4 kg | 173 lb78.5 kg | 230 lb104.3 kg | |
| 280 lb127 kg | Barbell Front Squat | 210 lb95.3 kg | 271 lb122.9 kg | 357 lb161.9 kg | 456 lb206.8 kg |
| Single Leg Leg Extension | 74 lb33.6 kg | 123 lb55.8 kg | 177 lb80.3 kg | 236 lb107 kg | |
| 290 lb131.5 kg | Barbell Front Squat | 215 lb97.5 kg | 277 lb125.6 kg | 366 lb166 kg | 467 lb211.8 kg |
| Single Leg Leg Extension | 76 lb34.5 kg | 126 lb57.2 kg | 182 lb82.6 kg | 241 lb109.3 kg | |
| 300 lb136.1 kg | Barbell Front Squat | 220 lb99.8 kg | 283 lb128.4 kg | 374 lb169.6 kg | 477 lb216.4 kg |
| Single Leg Leg Extension | 77 lb34.9 kg | 129 lb58.5 kg | 186 lb84.4 kg | 247 lb112 kg |
Women’s Barbell Front Squat vs Single Leg Leg Extension Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Front Squat | 86 lb39 kg | 114 lb51.7 kg | 149 lb67.6 kg | 189 lb85.7 kg |
| Single Leg Leg Extension | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Barbell Front Squat | 92 lb41.7 kg | 122 lb55.3 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Single Leg Leg Extension | 27 lb12.2 kg | 44 lb20 kg | 66 lb29.9 kg | 88 lb39.9 kg | |
| 120 lb54.4 kg | Barbell Front Squat | 97 lb44 kg | 129 lb58.5 kg | 168 lb76.2 kg | 214 lb97.1 kg |
| Single Leg Leg Extension | 28 lb12.7 kg | 47 lb21.3 kg | 70 lb31.8 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Barbell Front Squat | 103 lb46.7 kg | 136 lb61.7 kg | 177 lb80.3 kg | 225 lb102.1 kg |
| Single Leg Leg Extension | 30 lb13.6 kg | 49 lb22.2 kg | 74 lb33.6 kg | 98 lb44.5 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 108 lb49 kg | 143 lb64.9 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Single Leg Leg Extension | 32 lb14.5 kg | 52 lb23.6 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Barbell Front Squat | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Single Leg Leg Extension | 33 lb15 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 118 lb53.5 kg | 157 lb71.2 kg | 204 lb92.5 kg | 259 lb117.5 kg |
| Single Leg Leg Extension | 34 lb15.4 kg | 56 lb25.4 kg | 85 lb38.6 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 123 lb55.8 kg | 163 lb73.9 kg | 212 lb96.2 kg | 270 lb122.5 kg |
| Single Leg Leg Extension | 36 lb16.3 kg | 59 lb26.8 kg | 88 lb39.9 kg | 117 lb53.1 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 128 lb58.1 kg | 169 lb76.7 kg | 220 lb99.8 kg | 280 lb127 kg |
| Single Leg Leg Extension | 37 lb16.8 kg | 61 lb27.7 kg | 91 lb41.3 kg | 122 lb55.3 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 132 lb59.9 kg | 176 lb79.8 kg | 228 lb103.4 kg | 290 lb131.5 kg |
| Single Leg Leg Extension | 39 lb17.7 kg | 63 lb28.6 kg | 95 lb43.1 kg | 126 lb57.2 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 137 lb62.1 kg | 182 lb82.6 kg | 236 lb107 kg | 300 lb136.1 kg |
| Single Leg Leg Extension | 40 lb18.1 kg | 65 lb29.5 kg | 98 lb44.5 kg | 131 lb59.4 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 141 lb64 kg | 188 lb85.3 kg | 244 lb110.7 kg | 310 lb140.6 kg |
| Single Leg Leg Extension | 41 lb18.6 kg | 68 lb30.8 kg | 101 lb45.8 kg | 135 lb61.2 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 146 lb66.2 kg | 194 lb88 kg | 252 lb114.3 kg | 320 lb145.1 kg |
| Single Leg Leg Extension | 43 lb19.5 kg | 70 lb31.8 kg | 105 lb47.6 kg | 139 lb63 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 150 lb68 kg | 199 lb90.3 kg | 259 lb117.5 kg | 330 lb149.7 kg |
| Single Leg Leg Extension | 44 lb20 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 155 lb70.3 kg | 205 lb93 kg | 267 lb121.1 kg | 339 lb153.8 kg |
| Single Leg Leg Extension | 45 lb20.4 kg | 74 lb33.6 kg | 111 lb50.3 kg | 148 lb67.1 kg |
How Your Barbell Front Squat vs Single Leg Leg Extension Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Front Squat vs Single Leg Leg Extension comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell front squat strength level
The standards use the sex-specific front squat thresholds from the individual 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 squat more without requiring strength to increase pound for pound.
3. Find the single leg leg extension strength level
The single leg 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Front Squat and Single Leg Leg Extension Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Front Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 56.7 to 104.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Leg Extension standard minus the Barbell Front Squat standard: zero means equal, above zero means the Single Leg Leg Extension standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Front Squat 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 Barbell Front Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 48.5 kg at 100 lb and 86.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Leg Extension standard minus the Barbell Front Squat standard: zero means equal, above zero means the Single Leg Leg Extension standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Front Squat and Single Leg Leg Extension Exercises Used by This Calculator
The calculator expects repeatable barbell front squat and single leg leg extension results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Front Squat and Single Leg Leg Extension tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
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 Barbell Front Squat result and one recent Single Leg Leg Extension result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat 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.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.