Barbell Squat vs Leg Extension Strength Standards
Compare your barbell squat and leg extension against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish; a strict bilateral leg extension on one dedicated machine with stable hips and torso, a controlled flexed-knee start, near-straight finish, and controlled return. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Squat vs Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell back squat and leg extension to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell back squat and leg extension.
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 Barbell Squat / Leg Extension, 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 Barbell Squat vs Leg Extension Standards
How to read the table: The first number is Barbell Squat; the second is 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 | 244 / 49 lb 110.7 / 22.2 kg | 278 / 77 lb 126.1 / 34.9 kg | 314 / 109 lb 142.4 / 49.4 kg | 347 / 143 lb 157.4 / 64.9 kg |
| 130 lb 59 kg | 258 / 52 lb 117 / 23.6 kg | 293 / 82 lb 132.9 / 37.2 kg | 332 / 115 lb 150.6 / 52.2 kg | 366 / 151 lb 166 / 68.5 kg |
| 140 lb 63.5 kg | 271 / 55 lb 122.9 / 24.9 kg | 308 / 86 lb 139.7 / 39 kg | 348 / 121 lb 157.9 / 54.9 kg | 384 / 158 lb 174.2 / 71.7 kg |
| 150 lb 68 kg | 284 / 57 lb 128.8 / 25.9 kg | 322 / 90 lb 146.1 / 40.8 kg | 365 / 126 lb 165.6 / 57.2 kg | 402 / 166 lb 182.3 / 75.3 kg |
| 160 lb 72.6 kg | 296 / 60 lb 134.3 / 27.2 kg | 336 / 94 lb 152.4 / 42.6 kg | 381 / 132 lb 172.8 / 59.9 kg | 420 / 173 lb 190.5 / 78.5 kg |
| 170 lb 77.1 kg | 308 / 62 lb 139.7 / 28.1 kg | 350 / 97 lb 158.8 / 44 kg | 396 / 137 lb 179.6 / 62.1 kg | 437 / 180 lb 198.2 / 81.6 kg |
| 180 lb 81.6 kg | 320 / 65 lb 145.1 / 29.5 kg | 364 / 101 lb 165.1 / 45.8 kg | 412 / 143 lb 186.9 / 64.9 kg | 454 / 187 lb 205.9 / 84.8 kg |
| 190 lb 86.2 kg | 332 / 67 lb 150.6 / 30.4 kg | 377 / 105 lb 171 / 47.6 kg | 427 / 148 lb 193.7 / 67.1 kg | 471 / 194 lb 213.6 / 88 kg |
| 200 lb 90.7 kg | 344 / 69 lb 156 / 31.3 kg | 390 / 109 lb 176.9 / 49.4 kg | 442 / 153 lb 200.5 / 69.4 kg | 487 / 201 lb 220.9 / 91.2 kg |
| 210 lb 95.3 kg | 355 / 72 lb 161 / 32.7 kg | 403 / 112 lb 182.8 / 50.8 kg | 456 / 158 lb 206.8 / 71.7 kg | 503 / 207 lb 228.2 / 93.9 kg |
| 220 lb 99.8 kg | 366 / 74 lb 166 / 33.6 kg | 416 / 116 lb 188.7 / 52.6 kg | 471 / 163 lb 213.6 / 73.9 kg | 519 / 214 lb 235.4 / 97.1 kg |
| 230 lb 104.3 kg | 377 / 76 lb 171 / 34.5 kg | 428 / 119 lb 194.1 / 54 kg | 485 / 168 lb 220 / 76.2 kg | 535 / 220 lb 242.7 / 99.8 kg |
| 240 lb 108.9 kg | 388 / 78 lb 176 / 35.4 kg | 441 / 123 lb 200 / 55.8 kg | 499 / 173 lb 226.3 / 78.5 kg | 550 / 227 lb 249.5 / 103 kg |
| 250 lb 113.4 kg | 399 / 80 lb 181 / 36.3 kg | 453 / 126 lb 205.5 / 57.2 kg | 513 / 178 lb 232.7 / 80.7 kg | 566 / 233 lb 256.7 / 105.7 kg |
| 260 lb 117.9 kg | 409 / 83 lb 185.5 / 37.6 kg | 465 / 129 lb 210.9 / 58.5 kg | 526 / 182 lb 238.6 / 82.6 kg | 581 / 239 lb 263.5 / 108.4 kg |
| 270 lb 122.5 kg | 420 / 85 lb 190.5 / 38.6 kg | 477 / 133 lb 216.4 / 60.3 kg | 540 / 187 lb 244.9 / 84.8 kg | 595 / 245 lb 269.9 / 111.1 kg |
| 280 lb 127 kg | 430 / 87 lb 195 / 39.5 kg | 488 / 136 lb 221.4 / 61.7 kg | 553 / 192 lb 250.8 / 87.1 kg | 610 / 251 lb 276.7 / 113.9 kg |
| 290 lb 131.5 kg | 440 / 89 lb 199.6 / 40.4 kg | 500 / 139 lb 226.8 / 63 kg | 566 / 196 lb 256.7 / 88.9 kg | 624 / 257 lb 283 / 116.6 kg |
| 300 lb 136.1 kg | 450 / 91 lb 204.1 / 41.3 kg | 511 / 142 lb 231.8 / 64.4 kg | 579 / 201 lb 262.6 / 91.2 kg | 639 / 263 lb 289.8 / 119.3 kg |
Women’s Barbell Squat vs Leg Extension Standards
How to read the table: The first number is Barbell Squat; the second is 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 | 143 / 29 lb 64.9 / 13.2 kg | 166 / 46 lb 75.3 / 20.9 kg | 197 / 69 lb 89.4 / 31.3 kg | 220 / 89 lb 99.8 / 40.4 kg |
| 110 lb 49.9 kg | 153 / 31 lb 69.4 / 14.1 kg | 177 / 49 lb 80.3 / 22.2 kg | 210 / 73 lb 95.3 / 33.1 kg | 234 / 95 lb 106.1 / 43.1 kg |
| 120 lb 54.4 kg | 162 / 33 lb 73.5 / 15 kg | 188 / 52 lb 85.3 / 23.6 kg | 222 / 78 lb 100.7 / 35.4 kg | 248 / 101 lb 112.5 / 45.8 kg |
| 130 lb 59 kg | 171 / 35 lb 77.6 / 15.9 kg | 198 / 55 lb 89.8 / 24.9 kg | 235 / 82 lb 106.6 / 37.2 kg | 262 / 106 lb 118.8 / 48.1 kg |
| 140 lb 63.5 kg | 180 / 36 lb 81.6 / 16.3 kg | 208 / 57 lb 94.3 / 25.9 kg | 246 / 86 lb 111.6 / 39 kg | 275 / 112 lb 124.7 / 50.8 kg |
| 150 lb 68 kg | 188 / 38 lb 85.3 / 17.2 kg | 218 / 60 lb 98.9 / 27.2 kg | 258 / 90 lb 117 / 40.8 kg | 288 / 117 lb 130.6 / 53.1 kg |
| 160 lb 72.6 kg | 196 / 40 lb 88.9 / 18.1 kg | 228 / 63 lb 103.4 / 28.6 kg | 269 / 94 lb 122 / 42.6 kg | 301 / 122 lb 136.5 / 55.3 kg |
| 170 lb 77.1 kg | 204 / 41 lb 92.5 / 18.6 kg | 237 / 65 lb 107.5 / 29.5 kg | 280 / 98 lb 127 / 44.5 kg | 313 / 127 lb 142 / 57.6 kg |
| 180 lb 81.6 kg | 212 / 43 lb 96.2 / 19.5 kg | 246 / 68 lb 111.6 / 30.8 kg | 291 / 102 lb 132 / 46.3 kg | 325 / 132 lb 147.4 / 59.9 kg |
| 190 lb 86.2 kg | 220 / 44 lb 99.8 / 20 kg | 255 / 70 lb 115.7 / 31.8 kg | 302 / 105 lb 137 / 47.6 kg | 337 / 137 lb 152.9 / 62.1 kg |
| 200 lb 90.7 kg | 228 / 46 lb 103.4 / 20.9 kg | 264 / 73 lb 119.7 / 33.1 kg | 313 / 109 lb 142 / 49.4 kg | 349 / 142 lb 158.3 / 64.4 kg |
| 210 lb 95.3 kg | 235 / 48 lb 106.6 / 21.8 kg | 273 / 75 lb 123.8 / 34 kg | 323 / 113 lb 146.5 / 51.3 kg | 360 / 146 lb 163.3 / 66.2 kg |
| 220 lb 99.8 kg | 243 / 49 lb 110.2 / 22.2 kg | 281 / 77 lb 127.5 / 34.9 kg | 333 / 116 lb 151 / 52.6 kg | 372 / 151 lb 168.7 / 68.5 kg |
| 230 lb 104.3 kg | 250 / 51 lb 113.4 / 23.1 kg | 290 / 80 lb 131.5 / 36.3 kg | 343 / 120 lb 155.6 / 54.4 kg | 383 / 156 lb 173.7 / 70.8 kg |
| 240 lb 108.9 kg | 257 / 52 lb 116.6 / 23.6 kg | 298 / 82 lb 135.2 / 37.2 kg | 353 / 123 lb 160.1 / 55.8 kg | 394 / 160 lb 178.7 / 72.6 kg |
How Your Barbell Squat vs Leg Extension 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 barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 larger lifters are expected to squat more without requiring strength to increase pound for pound.
3. Find the leg extension strength level
The leg extension standards use the sex-specific standards from the individual Leg Extension 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 extend more displayed resistance 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 barbell squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the leg extension | Adjust leg extension 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 Barbell Squat and 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 leg extension standard is higher; below zero means the barbell back squat 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.
92.5 → 170.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the barbell back squat standard. A plus sign means the leg extension standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −195 lb −88.5 kg | −201 lb −91.2 kg | −205 lb −93 kg | −204 lb −92.5 kg |
| 130 lb 59 kg | −206 lb −93.4 kg | −211 lb −95.7 kg | −217 lb −98.4 kg | −215 lb −97.5 kg |
| 140 lb 63.5 kg | −216 lb −98 kg | −222 lb −100.7 kg | −227 lb −103 kg | −226 lb −102.5 kg |
| 150 lb 68 kg | −227 lb −102.9 kg | −232 lb −105.3 kg | −239 lb −108.4 kg | −236 lb −107 kg |
| 160 lb 72.6 kg | −236 lb −107.1 kg | −242 lb −109.8 kg | −249 lb −112.9 kg | −247 lb −112 kg |
| 170 lb 77.1 kg | −246 lb −111.6 kg | −253 lb −114.8 kg | −259 lb −117.5 kg | −257 lb −116.6 kg |
| 180 lb 81.6 kg | −255 lb −115.6 kg | −263 lb −119.3 kg | −269 lb −122 kg | −267 lb −121.1 kg |
| 190 lb 86.2 kg | −265 lb −120.2 kg | −272 lb −123.4 kg | −279 lb −126.6 kg | −277 lb −125.6 kg |
| 200 lb 90.7 kg | −275 lb −124.7 kg | −281 lb −127.5 kg | −289 lb −131.1 kg | −286 lb −129.7 kg |
| 210 lb 95.3 kg | −283 lb −128.3 kg | −291 lb −132 kg | −298 lb −135.1 kg | −296 lb −134.3 kg |
| 220 lb 99.8 kg | −292 lb −132.4 kg | −300 lb −136.1 kg | −308 lb −139.7 kg | −305 lb −138.3 kg |
| 230 lb 104.3 kg | −301 lb −136.5 kg | −309 lb −140.1 kg | −317 lb −143.8 kg | −315 lb −142.9 kg |
| 240 lb 108.9 kg | −310 lb −140.6 kg | −318 lb −144.2 kg | −326 lb −147.8 kg | −323 lb −146.5 kg |
| 250 lb 113.4 kg | −319 lb −144.7 kg | −327 lb −148.3 kg | −335 lb −152 kg | −333 lb −151 kg |
| 260 lb 117.9 kg | −326 lb −147.9 kg | −336 lb −152.4 kg | −344 lb −156 kg | −342 lb −155.1 kg |
| 270 lb 122.5 kg | −335 lb −151.9 kg | −344 lb −156.1 kg | −353 lb −160.1 kg | −350 lb −158.8 kg |
| 280 lb 127 kg | −343 lb −155.5 kg | −352 lb −159.7 kg | −361 lb −163.7 kg | −359 lb −162.8 kg |
| 290 lb 131.5 kg | −351 lb −159.2 kg | −361 lb −163.8 kg | −370 lb −167.8 kg | −367 lb −166.4 kg |
| 300 lb 136.1 kg | −359 lb −162.8 kg | −369 lb −167.4 kg | −378 lb −171.4 kg | −376 lb −170.5 kg |
How Women’s Barbell Squat and Leg Extension Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
59.4 → 106.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the barbell back squat standard. A plus sign means the leg extension standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −114 lb −51.7 kg | −120 lb −54.4 kg | −128 lb −58.1 kg | −131 lb −59.4 kg |
| 110 lb 49.9 kg | −122 lb −55.3 kg | −128 lb −58.1 kg | −137 lb −62.2 kg | −139 lb −63 kg |
| 120 lb 54.4 kg | −129 lb −58.5 kg | −136 lb −61.7 kg | −144 lb −65.3 kg | −147 lb −66.7 kg |
| 130 lb 59 kg | −136 lb −61.7 kg | −143 lb −64.9 kg | −153 lb −69.4 kg | −156 lb −70.7 kg |
| 140 lb 63.5 kg | −144 lb −65.3 kg | −151 lb −68.4 kg | −160 lb −72.6 kg | −163 lb −73.9 kg |
| 150 lb 68 kg | −150 lb −68.1 kg | −158 lb −71.7 kg | −168 lb −76.2 kg | −171 lb −77.5 kg |
| 160 lb 72.6 kg | −156 lb −70.8 kg | −165 lb −74.8 kg | −175 lb −79.4 kg | −179 lb −81.2 kg |
| 170 lb 77.1 kg | −163 lb −73.9 kg | −172 lb −78 kg | −182 lb −82.5 kg | −186 lb −84.4 kg |
| 180 lb 81.6 kg | −169 lb −76.7 kg | −178 lb −80.8 kg | −189 lb −85.7 kg | −193 lb −87.5 kg |
| 190 lb 86.2 kg | −176 lb −79.8 kg | −185 lb −83.9 kg | −197 lb −89.4 kg | −200 lb −90.8 kg |
| 200 lb 90.7 kg | −182 lb −82.5 kg | −191 lb −86.6 kg | −204 lb −92.6 kg | −207 lb −93.9 kg |
| 210 lb 95.3 kg | −187 lb −84.8 kg | −198 lb −89.8 kg | −210 lb −95.2 kg | −214 lb −97.1 kg |
| 220 lb 99.8 kg | −194 lb −88 kg | −204 lb −92.6 kg | −217 lb −98.4 kg | −221 lb −100.2 kg |
| 230 lb 104.3 kg | −199 lb −90.3 kg | −210 lb −95.2 kg | −223 lb −101.2 kg | −227 lb −102.9 kg |
| 240 lb 108.9 kg | −205 lb −93 kg | −216 lb −98 kg | −230 lb −104.3 kg | −234 lb −106.1 kg |
Barbell Squat and Leg Extension Exercises Used by This Calculator
This calculator uses a full-depth high-bar back squat and a bilateral machine leg extension. Use strict canonical Barbell Squat and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Use a strict bilateral leg extension
Use both legs on the same dedicated machine and setup. Keep the hips, thighs, and torso stable, extend from a controlled flexed-knee start to a near-straight finish, and return under control. Do not enter per-leg load, a single-leg rep, partial pulse, bounced stack, cable or band extension, squat, or leg press.
Enter one recent Barbell Squat result and one recent Leg Extension result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Leg Extension — View the individual Leg Extension 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.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.