Goblet Squat vs Leg Extension Strength Standards
Compare your goblet 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout; 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.
Goblet Squat vs Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the goblet 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 goblet 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 Goblet 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 Goblet Squat vs Leg Extension Standards
How to read the table: The first number is Goblet 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 | 56 / 49 lb 25.4 / 22.2 kg | 80 / 77 lb 36.3 / 34.9 kg | 112 / 109 lb 50.8 / 49.4 kg | 147 / 143 lb 66.7 / 64.9 kg |
| 130 lb 59 kg | 59 / 52 lb 26.8 / 23.6 kg | 84 / 82 lb 38.1 / 37.2 kg | 118 / 115 lb 53.5 / 52.2 kg | 155 / 151 lb 70.3 / 68.5 kg |
| 140 lb 63.5 kg | 62 / 55 lb 28.1 / 24.9 kg | 88 / 86 lb 39.9 / 39 kg | 124 / 121 lb 56.2 / 54.9 kg | 163 / 158 lb 73.9 / 71.7 kg |
| 150 lb 68 kg | 65 / 57 lb 29.5 / 25.9 kg | 92 / 90 lb 41.7 / 40.8 kg | 130 / 126 lb 59 / 57.2 kg | 171 / 166 lb 77.6 / 75.3 kg |
| 160 lb 72.6 kg | 68 / 60 lb 30.8 / 27.2 kg | 96 / 94 lb 43.5 / 42.6 kg | 136 / 132 lb 61.7 / 59.9 kg | 178 / 173 lb 80.7 / 78.5 kg |
| 170 lb 77.1 kg | 71 / 62 lb 32.2 / 28.1 kg | 100 / 97 lb 45.4 / 44 kg | 141 / 137 lb 64 / 62.1 kg | 186 / 180 lb 84.4 / 81.6 kg |
| 180 lb 81.6 kg | 73 / 65 lb 33.1 / 29.5 kg | 104 / 101 lb 47.2 / 45.8 kg | 147 / 143 lb 66.7 / 64.9 kg | 193 / 187 lb 87.5 / 84.8 kg |
| 190 lb 86.2 kg | 76 / 67 lb 34.5 / 30.4 kg | 108 / 105 lb 49 / 47.6 kg | 152 / 148 lb 68.9 / 67.1 kg | 200 / 194 lb 90.7 / 88 kg |
| 200 lb 90.7 kg | 79 / 69 lb 35.8 / 31.3 kg | 112 / 109 lb 50.8 / 49.4 kg | 157 / 153 lb 71.2 / 69.4 kg | 207 / 201 lb 93.9 / 91.2 kg |
| 210 lb 95.3 kg | 81 / 72 lb 36.7 / 32.7 kg | 115 / 112 lb 52.2 / 50.8 kg | 162 / 158 lb 73.5 / 71.7 kg | 214 / 207 lb 97.1 / 93.9 kg |
| 220 lb 99.8 kg | 84 / 74 lb 38.1 / 33.6 kg | 119 / 116 lb 54 / 52.6 kg | 168 / 163 lb 76.2 / 73.9 kg | 221 / 214 lb 100.2 / 97.1 kg |
| 230 lb 104.3 kg | 86 / 76 lb 39 / 34.5 kg | 123 / 119 lb 55.8 / 54 kg | 173 / 168 lb 78.5 / 76.2 kg | 227 / 220 lb 103 / 99.8 kg |
| 240 lb 108.9 kg | 89 / 78 lb 40.4 / 35.4 kg | 126 / 123 lb 57.2 / 55.8 kg | 178 / 173 lb 80.7 / 78.5 kg | 234 / 227 lb 106.1 / 103 kg |
| 250 lb 113.4 kg | 91 / 80 lb 41.3 / 36.3 kg | 130 / 126 lb 59 / 57.2 kg | 183 / 178 lb 83 / 80.7 kg | 240 / 233 lb 108.9 / 105.7 kg |
| 260 lb 117.9 kg | 94 / 83 lb 42.6 / 37.6 kg | 133 / 129 lb 60.3 / 58.5 kg | 187 / 182 lb 84.8 / 82.6 kg | 247 / 239 lb 112 / 108.4 kg |
| 270 lb 122.5 kg | 96 / 85 lb 43.5 / 38.6 kg | 137 / 133 lb 62.1 / 60.3 kg | 192 / 187 lb 87.1 / 84.8 kg | 253 / 245 lb 114.8 / 111.1 kg |
| 280 lb 127 kg | 98 / 87 lb 44.5 / 39.5 kg | 140 / 136 lb 63.5 / 61.7 kg | 197 / 192 lb 89.4 / 87.1 kg | 259 / 251 lb 117.5 / 113.9 kg |
| 290 lb 131.5 kg | 101 / 89 lb 45.8 / 40.4 kg | 143 / 139 lb 64.9 / 63 kg | 201 / 196 lb 91.2 / 88.9 kg | 265 / 257 lb 120.2 / 116.6 kg |
| 300 lb 136.1 kg | 103 / 91 lb 46.7 / 41.3 kg | 146 / 142 lb 66.2 / 64.4 kg | 206 / 201 lb 93.4 / 91.2 kg | 271 / 263 lb 122.9 / 119.3 kg |
Women’s Goblet Squat vs Leg Extension Standards
How to read the table: The first number is Goblet 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 | 40 / 29 lb 18.1 / 13.2 kg | 60 / 46 lb 27.2 / 20.9 kg | 82 / 69 lb 37.2 / 31.3 kg | 105 / 89 lb 47.6 / 40.4 kg |
| 110 lb 49.9 kg | 43 / 31 lb 19.5 / 14.1 kg | 63 / 49 lb 28.6 / 22.2 kg | 88 / 73 lb 39.9 / 33.1 kg | 112 / 95 lb 50.8 / 43.1 kg |
| 120 lb 54.4 kg | 46 / 33 lb 20.9 / 15 kg | 67 / 52 lb 30.4 / 23.6 kg | 93 / 78 lb 42.2 / 35.4 kg | 119 / 101 lb 54 / 45.8 kg |
| 130 lb 59 kg | 48 / 35 lb 21.8 / 15.9 kg | 71 / 55 lb 32.2 / 24.9 kg | 98 / 82 lb 44.5 / 37.2 kg | 125 / 106 lb 56.7 / 48.1 kg |
| 140 lb 63.5 kg | 51 / 36 lb 23.1 / 16.3 kg | 74 / 57 lb 33.6 / 25.9 kg | 103 / 86 lb 46.7 / 39 kg | 132 / 112 lb 59.9 / 50.8 kg |
| 150 lb 68 kg | 53 / 38 lb 24 / 17.2 kg | 78 / 60 lb 35.4 / 27.2 kg | 108 / 90 lb 49 / 40.8 kg | 138 / 117 lb 62.6 / 53.1 kg |
| 160 lb 72.6 kg | 55 / 40 lb 24.9 / 18.1 kg | 81 / 63 lb 36.7 / 28.6 kg | 113 / 94 lb 51.3 / 42.6 kg | 144 / 122 lb 65.3 / 55.3 kg |
| 170 lb 77.1 kg | 58 / 41 lb 26.3 / 18.6 kg | 85 / 65 lb 38.6 / 29.5 kg | 117 / 98 lb 53.1 / 44.5 kg | 150 / 127 lb 68 / 57.6 kg |
| 180 lb 81.6 kg | 60 / 43 lb 27.2 / 19.5 kg | 88 / 68 lb 39.9 / 30.8 kg | 122 / 102 lb 55.3 / 46.3 kg | 156 / 132 lb 70.8 / 59.9 kg |
| 190 lb 86.2 kg | 62 / 44 lb 28.1 / 20 kg | 91 / 70 lb 41.3 / 31.8 kg | 126 / 105 lb 57.2 / 47.6 kg | 162 / 137 lb 73.5 / 62.1 kg |
| 200 lb 90.7 kg | 64 / 46 lb 29 / 20.9 kg | 94 / 73 lb 42.6 / 33.1 kg | 131 / 109 lb 59.4 / 49.4 kg | 167 / 142 lb 75.7 / 64.4 kg |
| 210 lb 95.3 kg | 66 / 48 lb 29.9 / 21.8 kg | 98 / 75 lb 44.5 / 34 kg | 135 / 113 lb 61.2 / 51.3 kg | 173 / 146 lb 78.5 / 66.2 kg |
| 220 lb 99.8 kg | 68 / 49 lb 30.8 / 22.2 kg | 101 / 77 lb 45.8 / 34.9 kg | 139 / 116 lb 63 / 52.6 kg | 178 / 151 lb 80.7 / 68.5 kg |
| 230 lb 104.3 kg | 70 / 51 lb 31.8 / 23.1 kg | 104 / 80 lb 47.2 / 36.3 kg | 144 / 120 lb 65.3 / 54.4 kg | 184 / 156 lb 83.5 / 70.8 kg |
| 240 lb 108.9 kg | 73 / 52 lb 33.1 / 23.6 kg | 107 / 82 lb 48.5 / 37.2 kg | 148 / 123 lb 67.1 / 55.8 kg | 189 / 160 lb 85.7 / 72.6 kg |
How Your Goblet 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet Squat 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 squat more external load 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 goblet squat | Adjust goblet squat 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 Goblet 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 goblet 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.
1.8 → 3.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the goblet squat standard. A plus sign means the leg extension standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −4 lb −1.8 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −4 lb −1.8 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −5 lb −2.2 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.2 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −3 lb −1.4 kg | −4 lb −1.9 kg | −6 lb −2.8 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | −9 lb −4.1 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 200 lb 90.7 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 210 lb 95.3 kg | −9 lb −4 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 220 lb 99.8 kg | −10 lb −4.5 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −7 lb −3.1 kg |
| 230 lb 104.3 kg | −10 lb −4.5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | −3 lb −1.4 kg | −5 lb −2.2 kg | −7 lb −3.1 kg |
| 250 lb 113.4 kg | −11 lb −5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg |
| 260 lb 117.9 kg | −11 lb −5 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −8 lb −3.6 kg |
| 270 lb 122.5 kg | −11 lb −4.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.7 kg |
| 280 lb 127 kg | −11 lb −5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 290 lb 131.5 kg | −12 lb −5.4 kg | −4 lb −1.9 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 300 lb 136.1 kg | −12 lb −5.4 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −8 lb −3.6 kg |
How Women’s Goblet 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.
7.2 → 13.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the goblet squat standard. A plus sign means the leg extension standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −4.9 kg | −14 lb −6.3 kg | −13 lb −5.9 kg | −16 lb −7.2 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −19 lb −8.6 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −17 lb −7.7 kg | −20 lb −9.1 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −18 lb −8.2 kg | −21 lb −9.5 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −19 lb −8.7 kg | −22 lb −10 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −20 lb −9 kg | −24 lb −10.9 kg |
| 190 lb 86.2 kg | −18 lb −8.1 kg | −21 lb −9.5 kg | −21 lb −9.6 kg | −25 lb −11.4 kg |
| 200 lb 90.7 kg | −18 lb −8.1 kg | −21 lb −9.5 kg | −22 lb −10 kg | −25 lb −11.3 kg |
| 210 lb 95.3 kg | −18 lb −8.1 kg | −23 lb −10.5 kg | −22 lb −9.9 kg | −27 lb −12.3 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −23 lb −10.4 kg | −27 lb −12.2 kg |
| 230 lb 104.3 kg | −19 lb −8.7 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −25 lb −11.3 kg | −29 lb −13.1 kg |
Goblet Squat and Leg Extension Exercises Used by This Calculator
This calculator uses a single-weight goblet squat and a bilateral machine leg extension. Use strict canonical Goblet Squat and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
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 Goblet Squat result and one recent Leg Extension result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Goblet Squat — View the individual Goblet 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.