Standing Leg Curl vs Lying Leg Curl Strength Standards
Compare your standing leg curl and lying leg curl against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Standing Leg Curl, enter the selected or loaded resistance used for one working leg and total reps across both legs. For Lying Leg Curl, enter total bilateral displayed machine resistance. Use a strict standing machine leg curl using the same load, setup, range, and execution on both legs and total valid reps across both legs combined; use a strict, repeatable lying leg curl set that follows the canonical setup, range, and lockout rules. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Standing Leg Curl vs Lying Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing leg curl and lying leg curl to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your standing leg curl and lying leg curl.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Standing Leg Curl / Lying Leg Curl, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Standing Leg Curl vs Lying Leg Curl Standards
How to read the table: The first number is Standing Leg Curl; the second is Lying Leg Curl. 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 | 25 / 36 lb 11.3 / 16.3 kg | 42 / 60 lb 19.1 / 27.2 kg | 64 / 90 lb 29 / 40.8 kg | 90 / 118 lb 40.8 / 53.5 kg |
| 130 lb 59 kg | 26 / 38 lb 11.8 / 17.2 kg | 44 / 64 lb 20 / 29 kg | 68 / 95 lb 30.8 / 43.1 kg | 95 / 124 lb 43.1 / 56.2 kg |
| 140 lb 63.5 kg | 28 / 40 lb 12.7 / 18.1 kg | 47 / 67 lb 21.3 / 30.4 kg | 71 / 100 lb 32.2 / 45.4 kg | 100 / 131 lb 45.4 / 59.4 kg |
| 150 lb 68 kg | 29 / 42 lb 13.2 / 19.1 kg | 49 / 70 lb 22.2 / 31.8 kg | 74 / 104 lb 33.6 / 47.2 kg | 104 / 137 lb 47.2 / 62.1 kg |
| 160 lb 72.6 kg | 30 / 44 lb 13.6 / 20 kg | 51 / 73 lb 23.1 / 33.1 kg | 78 / 109 lb 35.4 / 49.4 kg | 109 / 143 lb 49.4 / 64.9 kg |
| 170 lb 77.1 kg | 32 / 45 lb 14.5 / 20.4 kg | 53 / 76 lb 24 / 34.5 kg | 81 / 113 lb 36.7 / 51.3 kg | 113 / 149 lb 51.3 / 67.6 kg |
| 180 lb 81.6 kg | 33 / 47 lb 15 / 21.3 kg | 55 / 79 lb 24.9 / 35.8 kg | 84 / 118 lb 38.1 / 53.5 kg | 118 / 154 lb 53.5 / 69.9 kg |
| 190 lb 86.2 kg | 34 / 49 lb 15.4 / 22.2 kg | 57 / 82 lb 25.9 / 37.2 kg | 87 / 122 lb 39.5 / 55.3 kg | 122 / 160 lb 55.3 / 72.6 kg |
| 200 lb 90.7 kg | 35 / 51 lb 15.9 / 23.1 kg | 59 / 85 lb 26.8 / 38.6 kg | 90 / 126 lb 40.8 / 57.2 kg | 126 / 166 lb 57.2 / 75.3 kg |
| 210 lb 95.3 kg | 36 / 52 lb 16.3 / 23.6 kg | 61 / 88 lb 27.7 / 39.9 kg | 93 / 130 lb 42.2 / 59 kg | 130 / 171 lb 59 / 77.6 kg |
| 220 lb 99.8 kg | 37 / 54 lb 16.8 / 24.5 kg | 63 / 90 lb 28.6 / 40.8 kg | 96 / 135 lb 43.5 / 61.2 kg | 135 / 176 lb 61.2 / 79.8 kg |
| 230 lb 104.3 kg | 39 / 56 lb 17.7 / 25.4 kg | 65 / 93 lb 29.5 / 42.2 kg | 99 / 139 lb 44.9 / 63 kg | 139 / 182 lb 63 / 82.6 kg |
| 240 lb 108.9 kg | 40 / 57 lb 18.1 / 25.9 kg | 67 / 96 lb 30.4 / 43.5 kg | 102 / 143 lb 46.3 / 64.9 kg | 143 / 187 lb 64.9 / 84.8 kg |
| 250 lb 113.4 kg | 41 / 59 lb 18.6 / 26.8 kg | 68 / 98 lb 30.8 / 44.5 kg | 104 / 146 lb 47.2 / 66.2 kg | 146 / 192 lb 66.2 / 87.1 kg |
| 260 lb 117.9 kg | 42 / 60 lb 19.1 / 27.2 kg | 70 / 101 lb 31.8 / 45.8 kg | 107 / 150 lb 48.5 / 68 kg | 150 / 197 lb 68 / 89.4 kg |
| 270 lb 122.5 kg | 43 / 62 lb 19.5 / 28.1 kg | 72 / 104 lb 32.7 / 47.2 kg | 110 / 154 lb 49.9 / 69.9 kg | 154 / 202 lb 69.9 / 91.6 kg |
| 280 lb 127 kg | 44 / 63 lb 20 / 28.6 kg | 74 / 106 lb 33.6 / 48.1 kg | 113 / 158 lb 51.3 / 71.7 kg | 158 / 207 lb 71.7 / 93.9 kg |
| 290 lb 131.5 kg | 45 / 65 lb 20.4 / 29.5 kg | 76 / 109 lb 34.5 / 49.4 kg | 115 / 162 lb 52.2 / 73.5 kg | 162 / 212 lb 73.5 / 96.2 kg |
| 300 lb 136.1 kg | 46 / 66 lb 20.9 / 29.9 kg | 77 / 111 lb 34.9 / 50.3 kg | 118 / 165 lb 53.5 / 74.8 kg | 165 / 217 lb 74.8 / 98.4 kg |
Women’s Standing Leg Curl vs Lying Leg Curl Standards
How to read the table: The first number is Standing Leg Curl; the second is Lying Leg Curl. 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 | 15 / 22 lb 6.8 / 10 kg | 25 / 37 lb 11.3 / 16.8 kg | 39 / 56 lb 17.7 / 25.4 kg | 55 / 76 lb 24.9 / 34.5 kg |
| 110 lb 49.9 kg | 16 / 24 lb 7.3 / 10.9 kg | 27 / 39 lb 12.2 / 17.7 kg | 41 / 60 lb 18.6 / 27.2 kg | 59 / 81 lb 26.8 / 36.7 kg |
| 120 lb 54.4 kg | 17 / 25 lb 7.7 / 11.3 kg | 28 / 41 lb 12.7 / 18.6 kg | 44 / 64 lb 20 / 29 kg | 62 / 85 lb 28.1 / 38.6 kg |
| 130 lb 59 kg | 18 / 26 lb 8.2 / 11.8 kg | 30 / 44 lb 13.6 / 20 kg | 46 / 67 lb 20.9 / 30.4 kg | 65 / 90 lb 29.5 / 40.8 kg |
| 140 lb 63.5 kg | 19 / 28 lb 8.6 / 12.7 kg | 32 / 46 lb 14.5 / 20.9 kg | 49 / 71 lb 22.2 / 32.2 kg | 69 / 95 lb 31.3 / 43.1 kg |
| 150 lb 68 kg | 20 / 29 lb 9.1 / 13.2 kg | 33 / 48 lb 15 / 21.8 kg | 51 / 74 lb 23.1 / 33.6 kg | 72 / 99 lb 32.7 / 44.9 kg |
| 160 lb 72.6 kg | 21 / 30 lb 9.5 / 13.6 kg | 34 / 50 lb 15.4 / 22.7 kg | 53 / 77 lb 24 / 34.9 kg | 75 / 103 lb 34 / 46.7 kg |
| 170 lb 77.1 kg | 22 / 32 lb 10 / 14.5 kg | 36 / 52 lb 16.3 / 23.6 kg | 55 / 80 lb 24.9 / 36.3 kg | 78 / 108 lb 35.4 / 49 kg |
| 180 lb 81.6 kg | 23 / 33 lb 10.4 / 15 kg | 37 / 54 lb 16.8 / 24.5 kg | 58 / 84 lb 26.3 / 38.1 kg | 81 / 112 lb 36.7 / 50.8 kg |
| 190 lb 86.2 kg | 23 / 34 lb 10.4 / 15.4 kg | 39 / 56 lb 17.7 / 25.4 kg | 60 / 87 lb 27.2 / 39.5 kg | 84 / 116 lb 38.1 / 52.6 kg |
| 200 lb 90.7 kg | 24 / 35 lb 10.9 / 15.9 kg | 40 / 58 lb 18.1 / 26.3 kg | 62 / 90 lb 28.1 / 40.8 kg | 87 / 120 lb 39.5 / 54.4 kg |
| 210 lb 95.3 kg | 25 / 36 lb 11.3 / 16.3 kg | 41 / 60 lb 18.6 / 27.2 kg | 64 / 93 lb 29 / 42.2 kg | 90 / 124 lb 40.8 / 56.2 kg |
| 220 lb 99.8 kg | 26 / 37 lb 11.8 / 16.8 kg | 43 / 62 lb 19.5 / 28.1 kg | 66 / 96 lb 29.9 / 43.5 kg | 93 / 128 lb 42.2 / 58.1 kg |
| 230 lb 104.3 kg | 27 / 39 lb 12.2 / 17.7 kg | 44 / 64 lb 20 / 29 kg | 68 / 98 lb 30.8 / 44.5 kg | 96 / 132 lb 43.5 / 59.9 kg |
| 240 lb 108.9 kg | 27 / 40 lb 12.2 / 18.1 kg | 45 / 66 lb 20.4 / 29.9 kg | 70 / 101 lb 31.8 / 45.8 kg | 98 / 135 lb 44.5 / 61.2 kg |
How Your Standing Leg Curl vs Lying Leg Curl Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the standing leg curl strength level
The standards use the sex-specific strength levels from the individual Standing Leg Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to curl more without requiring strength to increase pound for pound.
3. Find the lying leg curl strength level
The standards use the sex-specific targets from the individual Lying Leg Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 standing leg curl | Adjust standing leg curl targets to exact bodyweight with the two-thirds rule while preserving the one-working-leg machine setting and total-reps convention. |
| Rate the lying leg curl | Adjust lying leg curl targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Standing Leg Curl and Lying Leg Curl 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 lying leg curl standard is higher; below zero means the standing leg curl 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.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the standing leg curl standard. A plus sign means the lying leg curl standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +20 lb +9 kg | +27 lb +12.3 kg | +29 lb +13.1 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +29 lb +13.2 kg | +31 lb +14 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +21 lb +9.6 kg | +30 lb +13.6 kg | +33 lb +14.9 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +22 lb +10 kg | +31 lb +14 kg | +34 lb +15.5 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +23 lb +10.5 kg | +32 lb +14.6 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +14 lb +6.3 kg | +24 lb +10.9 kg | +34 lb +15.4 kg | +36 lb +16.4 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +35 lb +15.8 kg | +38 lb +17.3 kg |
| 200 lb 90.7 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +36 lb +16.4 kg | +40 lb +18.1 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +27 lb +12.2 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +27 lb +12.2 kg | +39 lb +17.7 kg | +41 lb +18.6 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +40 lb +18.1 kg | +43 lb +19.6 kg |
| 240 lb 108.9 kg | +17 lb +7.8 kg | +29 lb +13.1 kg | +41 lb +18.6 kg | +44 lb +19.9 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +30 lb +13.7 kg | +42 lb +19 kg | +46 lb +20.9 kg |
| 260 lb 117.9 kg | +18 lb +8.1 kg | +31 lb +14 kg | +43 lb +19.5 kg | +47 lb +21.4 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +44 lb +20 kg | +48 lb +21.7 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +49 lb +22.2 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +33 lb +14.9 kg | +47 lb +21.3 kg | +50 lb +22.7 kg |
| 300 lb 136.1 kg | +20 lb +9 kg | +34 lb +15.4 kg | +47 lb +21.3 kg | +52 lb +23.6 kg |
How Women’s Standing Leg Curl and Lying Leg Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
9.6 → 16.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the standing leg curl standard. A plus sign means the lying leg curl standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +21 lb +9.6 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +22 lb +9.9 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +20 lb +9 kg | +23 lb +10.5 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +25 lb +11.3 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +27 lb +12.2 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +28 lb +12.7 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +25 lb +11.4 kg | +30 lb +13.6 kg |
| 180 lb 81.6 kg | +10 lb +4.6 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +17 lb +7.7 kg | +27 lb +12.3 kg | +32 lb +14.5 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +33 lb +14.9 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +19 lb +8.6 kg | +29 lb +13.2 kg | +34 lb +15.4 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +20 lb +9 kg | +30 lb +13.7 kg | +36 lb +16.4 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +31 lb +14 kg | +37 lb +16.7 kg |
Standing Leg Curl and Lying Leg Curl Exercises Used by This Calculator
This calculator uses a strict standing leg curl and a strict lying leg curl. Use strict unilateral standing-machine curls and strict bilateral prone-machine curls under each tool’s load, reps, pad, range, and body-control rules. Do not substitute seated, cable, band, Nordic, assisted, partial, bounced, or hip-driven reps.
Use one standing-machine load setting on both legs
Enter the selected or loaded machine resistance used for one working leg at a time and total valid reps across both legs combined. Keep the same machine, load, pad setting, range, and strict execution on each leg. Do not count hip swing, torso heave, support-leg assistance, handle-yanking, stack bounce, partial reps, or seated, lying, cable, band, Nordic, or glute-ham substitutions.
Use a strict, repeatable Lying Leg Curl
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict prone bilateral machine leg curl Hip contact and lower-leg pad stay consistent Back, hips, pelvis, thighs, body pad, and pad position stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Standing Leg Curl set and one recent Lying Leg Curl set
For the standing curl, enter the one-working-leg machine resistance and total valid reps across both legs. For the lying curl, enter bilateral displayed resistance and strict bilateral reps. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Standing Leg Curl — View the individual Standing Leg Curl standards and next strength-level target.
- Lying Leg Curl — View the individual Lying Leg Curl standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.