Lying Leg Curl vs Stiff Leg Deadlift Strength Standards
Compare your lying leg curl and stiff-leg deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable lying leg curl set that follows the canonical setup, range, and lockout rules and a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Lying Leg Curl vs Stiff Leg Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lying leg curl and stiff-leg deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your lying leg curl and stiff-leg deadlift.
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 Lying Leg Curl / Stiff-Leg Deadlift, 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 Lying Leg Curl vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Lying Leg Curl; the second is Stiff-Leg Deadlift. 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 | 36 / 91 lb 16.3 / 41.3 kg | 60 / 116 lb 27.2 / 52.6 kg | 90 / 160 lb 40.8 / 72.6 kg | 118 / 205 lb 53.5 / 93 kg |
| 130 lb 59 kg | 38 / 96 lb 17.2 / 43.5 kg | 64 / 123 lb 29 / 55.8 kg | 95 / 169 lb 43.1 / 76.7 kg | 124 / 217 lb 56.2 / 98.4 kg |
| 140 lb 63.5 kg | 40 / 101 lb 18.1 / 45.8 kg | 67 / 129 lb 30.4 / 58.5 kg | 100 / 178 lb 45.4 / 80.7 kg | 131 / 228 lb 59.4 / 103.4 kg |
| 150 lb 68 kg | 42 / 106 lb 19.1 / 48.1 kg | 70 / 135 lb 31.8 / 61.2 kg | 104 / 186 lb 47.2 / 84.4 kg | 137 / 238 lb 62.1 / 108 kg |
| 160 lb 72.6 kg | 44 / 111 lb 20 / 50.3 kg | 73 / 141 lb 33.1 / 64 kg | 109 / 194 lb 49.4 / 88 kg | 143 / 249 lb 64.9 / 112.9 kg |
| 170 lb 77.1 kg | 45 / 115 lb 20.4 / 52.2 kg | 76 / 147 lb 34.5 / 66.7 kg | 113 / 202 lb 51.3 / 91.6 kg | 149 / 259 lb 67.6 / 117.5 kg |
| 180 lb 81.6 kg | 47 / 120 lb 21.3 / 54.4 kg | 79 / 152 lb 35.8 / 68.9 kg | 118 / 210 lb 53.5 / 95.3 kg | 154 / 269 lb 69.9 / 122 kg |
| 190 lb 86.2 kg | 49 / 124 lb 22.2 / 56.2 kg | 82 / 158 lb 37.2 / 71.7 kg | 122 / 218 lb 55.3 / 98.9 kg | 160 / 279 lb 72.6 / 126.6 kg |
| 200 lb 90.7 kg | 51 / 128 lb 23.1 / 58.1 kg | 85 / 163 lb 38.6 / 73.9 kg | 126 / 226 lb 57.2 / 102.5 kg | 166 / 289 lb 75.3 / 131.1 kg |
| 210 lb 95.3 kg | 52 / 133 lb 23.6 / 60.3 kg | 88 / 169 lb 39.9 / 76.7 kg | 130 / 233 lb 59 / 105.7 kg | 171 / 298 lb 77.6 / 135.2 kg |
| 220 lb 99.8 kg | 54 / 137 lb 24.5 / 62.1 kg | 90 / 174 lb 40.8 / 78.9 kg | 135 / 240 lb 61.2 / 108.9 kg | 176 / 308 lb 79.8 / 139.7 kg |
| 230 lb 104.3 kg | 56 / 141 lb 25.4 / 64 kg | 93 / 179 lb 42.2 / 81.2 kg | 139 / 248 lb 63 / 112.5 kg | 182 / 317 lb 82.6 / 143.8 kg |
| 240 lb 108.9 kg | 57 / 145 lb 25.9 / 65.8 kg | 96 / 185 lb 43.5 / 83.9 kg | 143 / 255 lb 64.9 / 115.7 kg | 187 / 326 lb 84.8 / 147.9 kg |
| 250 lb 113.4 kg | 59 / 149 lb 26.8 / 67.6 kg | 98 / 190 lb 44.5 / 86.2 kg | 146 / 262 lb 66.2 / 118.8 kg | 192 / 335 lb 87.1 / 152 kg |
| 260 lb 117.9 kg | 60 / 153 lb 27.2 / 69.4 kg | 101 / 195 lb 45.8 / 88.5 kg | 150 / 269 lb 68 / 122 kg | 197 / 344 lb 89.4 / 156 kg |
| 270 lb 122.5 kg | 62 / 157 lb 28.1 / 71.2 kg | 104 / 200 lb 47.2 / 90.7 kg | 154 / 276 lb 69.9 / 125.2 kg | 202 / 353 lb 91.6 / 160.1 kg |
| 280 lb 127 kg | 63 / 161 lb 28.6 / 73 kg | 106 / 205 lb 48.1 / 93 kg | 158 / 282 lb 71.7 / 127.9 kg | 207 / 361 lb 93.9 / 163.7 kg |
| 290 lb 131.5 kg | 65 / 164 lb 29.5 / 74.4 kg | 109 / 209 lb 49.4 / 94.8 kg | 162 / 289 lb 73.5 / 131.1 kg | 212 / 370 lb 96.2 / 167.8 kg |
| 300 lb 136.1 kg | 66 / 168 lb 29.9 / 76.2 kg | 111 / 214 lb 50.3 / 97.1 kg | 165 / 296 lb 74.8 / 134.3 kg | 217 / 378 lb 98.4 / 171.5 kg |
Women’s Lying Leg Curl vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Lying Leg Curl; the second is Stiff-Leg Deadlift. 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 | 22 / 53 lb 10 / 24 kg | 37 / 69 lb 16.8 / 31.3 kg | 56 / 95 lb 25.4 / 43.1 kg | 76 / 126 lb 34.5 / 57.2 kg |
| 110 lb 49.9 kg | 24 / 56 lb 10.9 / 25.4 kg | 39 / 73 lb 17.7 / 33.1 kg | 60 / 102 lb 27.2 / 46.3 kg | 81 / 134 lb 36.7 / 60.8 kg |
| 120 lb 54.4 kg | 25 / 59 lb 11.3 / 26.8 kg | 41 / 78 lb 18.6 / 35.4 kg | 64 / 108 lb 29 / 49 kg | 85 / 142 lb 38.6 / 64.4 kg |
| 130 lb 59 kg | 26 / 63 lb 11.8 / 28.6 kg | 44 / 82 lb 20 / 37.2 kg | 67 / 114 lb 30.4 / 51.7 kg | 90 / 150 lb 40.8 / 68 kg |
| 140 lb 63.5 kg | 28 / 66 lb 12.7 / 29.9 kg | 46 / 86 lb 20.9 / 39 kg | 71 / 119 lb 32.2 / 54 kg | 95 / 158 lb 43.1 / 71.7 kg |
| 150 lb 68 kg | 29 / 69 lb 13.2 / 31.3 kg | 48 / 90 lb 21.8 / 40.8 kg | 74 / 125 lb 33.6 / 56.7 kg | 99 / 165 lb 44.9 / 74.8 kg |
| 160 lb 72.6 kg | 30 / 72 lb 13.6 / 32.7 kg | 50 / 94 lb 22.7 / 42.6 kg | 77 / 130 lb 34.9 / 59 kg | 103 / 172 lb 46.7 / 78 kg |
| 170 lb 77.1 kg | 32 / 75 lb 14.5 / 34 kg | 52 / 98 lb 23.6 / 44.5 kg | 80 / 136 lb 36.3 / 61.7 kg | 108 / 179 lb 49 / 81.2 kg |
| 180 lb 81.6 kg | 33 / 78 lb 15 / 35.4 kg | 54 / 102 lb 24.5 / 46.3 kg | 84 / 141 lb 38.1 / 64 kg | 112 / 186 lb 50.8 / 84.4 kg |
| 190 lb 86.2 kg | 34 / 81 lb 15.4 / 36.7 kg | 56 / 105 lb 25.4 / 47.6 kg | 87 / 146 lb 39.5 / 66.2 kg | 116 / 193 lb 52.6 / 87.5 kg |
| 200 lb 90.7 kg | 35 / 84 lb 15.9 / 38.1 kg | 58 / 109 lb 26.3 / 49.4 kg | 90 / 151 lb 40.8 / 68.5 kg | 120 / 200 lb 54.4 / 90.7 kg |
| 210 lb 95.3 kg | 36 / 86 lb 16.3 / 39 kg | 60 / 113 lb 27.2 / 51.3 kg | 93 / 156 lb 42.2 / 70.8 kg | 124 / 206 lb 56.2 / 93.4 kg |
| 220 lb 99.8 kg | 37 / 89 lb 16.8 / 40.4 kg | 62 / 116 lb 28.1 / 52.6 kg | 96 / 161 lb 43.5 / 73 kg | 128 / 213 lb 58.1 / 96.6 kg |
| 230 lb 104.3 kg | 39 / 92 lb 17.7 / 41.7 kg | 64 / 120 lb 29 / 54.4 kg | 98 / 166 lb 44.5 / 75.3 kg | 132 / 219 lb 59.9 / 99.3 kg |
| 240 lb 108.9 kg | 40 / 94 lb 18.1 / 42.6 kg | 66 / 123 lb 29.9 / 55.8 kg | 101 / 171 lb 45.8 / 77.6 kg | 135 / 226 lb 61.2 / 102.5 kg |
How Your Lying Leg Curl vs Stiff Leg Deadlift 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 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.
3. Find the stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg Deadlift 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 lying leg curl | Adjust lying leg curl targets to exact bodyweight with the two-thirds rule. |
| Rate the stiff-leg deadlift | Adjust stiff-leg deadlift 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 Lying Leg Curl and Stiff Leg Deadlift 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 stiff-leg deadlift standard is higher; below zero means the lying 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.
39.5 → 73.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the lying leg curl standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +55 lb +25 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +87 lb +39.5 kg |
| 130 lb 59 kg | +58 lb +26.3 kg | +59 lb +26.8 kg | +74 lb +33.6 kg | +93 lb +42.2 kg |
| 140 lb 63.5 kg | +61 lb +27.7 kg | +62 lb +28.1 kg | +78 lb +35.3 kg | +97 lb +44 kg |
| 150 lb 68 kg | +64 lb +29 kg | +65 lb +29.4 kg | +82 lb +37.2 kg | +101 lb +45.9 kg |
| 160 lb 72.6 kg | +67 lb +30.3 kg | +68 lb +30.9 kg | +85 lb +38.6 kg | +106 lb +48 kg |
| 170 lb 77.1 kg | +70 lb +31.8 kg | +71 lb +32.2 kg | +89 lb +40.3 kg | +110 lb +49.9 kg |
| 180 lb 81.6 kg | +73 lb +33.1 kg | +73 lb +33.1 kg | +92 lb +41.8 kg | +115 lb +52.1 kg |
| 190 lb 86.2 kg | +75 lb +34 kg | +76 lb +34.5 kg | +96 lb +43.6 kg | +119 lb +54 kg |
| 200 lb 90.7 kg | +77 lb +35 kg | +78 lb +35.3 kg | +100 lb +45.3 kg | +123 lb +55.8 kg |
| 210 lb 95.3 kg | +81 lb +36.7 kg | +81 lb +36.8 kg | +103 lb +46.7 kg | +127 lb +57.6 kg |
| 220 lb 99.8 kg | +83 lb +37.6 kg | +84 lb +38.1 kg | +105 lb +47.7 kg | +132 lb +59.9 kg |
| 230 lb 104.3 kg | +85 lb +38.6 kg | +86 lb +39 kg | +109 lb +49.5 kg | +135 lb +61.2 kg |
| 240 lb 108.9 kg | +88 lb +39.9 kg | +89 lb +40.4 kg | +112 lb +50.8 kg | +139 lb +63.1 kg |
| 250 lb 113.4 kg | +90 lb +40.8 kg | +92 lb +41.7 kg | +116 lb +52.6 kg | +143 lb +64.9 kg |
| 260 lb 117.9 kg | +93 lb +42.2 kg | +94 lb +42.7 kg | +119 lb +54 kg | +147 lb +66.6 kg |
| 270 lb 122.5 kg | +95 lb +43.1 kg | +96 lb +43.5 kg | +122 lb +55.3 kg | +151 lb +68.5 kg |
| 280 lb 127 kg | +98 lb +44.4 kg | +99 lb +44.9 kg | +124 lb +56.2 kg | +154 lb +69.8 kg |
| 290 lb 131.5 kg | +99 lb +44.9 kg | +100 lb +45.4 kg | +127 lb +57.6 kg | +158 lb +71.6 kg |
| 300 lb 136.1 kg | +102 lb +46.3 kg | +103 lb +46.8 kg | +131 lb +59.5 kg | +161 lb +73.1 kg |
How Women’s Lying Leg Curl and Stiff Leg Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
22.7 → 41.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the lying leg curl standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +31 lb +14 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +50 lb +22.7 kg |
| 110 lb 49.9 kg | +32 lb +14.5 kg | +34 lb +15.4 kg | +42 lb +19.1 kg | +53 lb +24.1 kg |
| 120 lb 54.4 kg | +34 lb +15.5 kg | +37 lb +16.8 kg | +44 lb +20 kg | +57 lb +25.8 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +38 lb +17.2 kg | +47 lb +21.3 kg | +60 lb +27.2 kg |
| 140 lb 63.5 kg | +38 lb +17.2 kg | +40 lb +18.1 kg | +48 lb +21.8 kg | +63 lb +28.6 kg |
| 150 lb 68 kg | +40 lb +18.1 kg | +42 lb +19 kg | +51 lb +23.1 kg | +66 lb +29.9 kg |
| 160 lb 72.6 kg | +42 lb +19.1 kg | +44 lb +19.9 kg | +53 lb +24.1 kg | +69 lb +31.3 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +46 lb +20.9 kg | +56 lb +25.4 kg | +71 lb +32.2 kg |
| 180 lb 81.6 kg | +45 lb +20.4 kg | +48 lb +21.8 kg | +57 lb +25.9 kg | +74 lb +33.6 kg |
| 190 lb 86.2 kg | +47 lb +21.3 kg | +49 lb +22.2 kg | +59 lb +26.7 kg | +77 lb +34.9 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +51 lb +23.1 kg | +61 lb +27.7 kg | +80 lb +36.3 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +53 lb +24.1 kg | +63 lb +28.6 kg | +82 lb +37.2 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +54 lb +24.5 kg | +65 lb +29.5 kg | +85 lb +38.5 kg |
| 230 lb 104.3 kg | +53 lb +24 kg | +56 lb +25.4 kg | +68 lb +30.8 kg | +87 lb +39.4 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +57 lb +25.9 kg | +70 lb +31.8 kg | +91 lb +41.3 kg |
Lying Leg Curl and Stiff Leg Deadlift Exercises Used by This Calculator
This calculator uses a strict lying leg curl and a raw barbell stiff-leg deadlift. Use strict canonical Lying Leg Curl and Stiff Leg Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
Enter one recent Lying Leg Curl result and one recent Stiff Leg Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Lying Leg Curl — View the individual Lying Leg Curl standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.