Stiff Leg Deadlift vs Seated Leg Curl Strength Standards
Compare your stiff-leg deadlift and seated leg curl 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 raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps and a strict, repeatable seated leg curl set that follows the canonical setup, range, and lockout rules. 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.
Stiff Leg Deadlift vs Seated Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift and seated 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 stiff-leg deadlift and seated 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 Stiff-Leg Deadlift / Seated 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 Stiff-Leg Deadlift vs Seated Leg Curl Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Seated 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 | 91 / 39 lb 41.3 / 17.7 kg | 116 / 64 lb 52.6 / 29 kg | 160 / 95 lb 72.6 / 43.1 kg | 205 / 126 lb 93 / 57.2 kg |
| 130 lb 59 kg | 96 / 41 lb 43.5 / 18.6 kg | 123 / 68 lb 55.8 / 30.8 kg | 169 / 100 lb 76.7 / 45.4 kg | 217 / 133 lb 98.4 / 60.3 kg |
| 140 lb 63.5 kg | 101 / 43 lb 45.8 / 19.5 kg | 129 / 71 lb 58.5 / 32.2 kg | 178 / 105 lb 80.7 / 47.6 kg | 228 / 140 lb 103.4 / 63.5 kg |
| 150 lb 68 kg | 106 / 45 lb 48.1 / 20.4 kg | 135 / 74 lb 61.2 / 33.6 kg | 186 / 110 lb 84.4 / 49.9 kg | 238 / 146 lb 108 / 66.2 kg |
| 160 lb 72.6 kg | 111 / 47 lb 50.3 / 21.3 kg | 141 / 78 lb 64 / 35.4 kg | 194 / 115 lb 88 / 52.2 kg | 249 / 152 lb 112.9 / 68.9 kg |
| 170 lb 77.1 kg | 115 / 49 lb 52.2 / 22.2 kg | 147 / 81 lb 66.7 / 36.7 kg | 202 / 120 lb 91.6 / 54.4 kg | 259 / 159 lb 117.5 / 72.1 kg |
| 180 lb 81.6 kg | 120 / 51 lb 54.4 / 23.1 kg | 152 / 84 lb 68.9 / 38.1 kg | 210 / 124 lb 95.3 / 56.2 kg | 269 / 165 lb 122 / 74.8 kg |
| 190 lb 86.2 kg | 124 / 53 lb 56.2 / 24 kg | 158 / 87 lb 71.7 / 39.5 kg | 218 / 129 lb 98.9 / 58.5 kg | 279 / 171 lb 126.6 / 77.6 kg |
| 200 lb 90.7 kg | 128 / 55 lb 58.1 / 24.9 kg | 163 / 90 lb 73.9 / 40.8 kg | 226 / 133 lb 102.5 / 60.3 kg | 289 / 177 lb 131.1 / 80.3 kg |
| 210 lb 95.3 kg | 133 / 57 lb 60.3 / 25.9 kg | 169 / 93 lb 76.7 / 42.2 kg | 233 / 138 lb 105.7 / 62.6 kg | 298 / 183 lb 135.2 / 83 kg |
| 220 lb 99.8 kg | 137 / 58 lb 62.1 / 26.3 kg | 174 / 96 lb 78.9 / 43.5 kg | 240 / 142 lb 108.9 / 64.4 kg | 308 / 189 lb 139.7 / 85.7 kg |
| 230 lb 104.3 kg | 141 / 60 lb 64 / 27.2 kg | 179 / 99 lb 81.2 / 44.9 kg | 248 / 147 lb 112.5 / 66.7 kg | 317 / 194 lb 143.8 / 88 kg |
| 240 lb 108.9 kg | 145 / 62 lb 65.8 / 28.1 kg | 185 / 102 lb 83.9 / 46.3 kg | 255 / 151 lb 115.7 / 68.5 kg | 326 / 200 lb 147.9 / 90.7 kg |
| 250 lb 113.4 kg | 149 / 64 lb 67.6 / 29 kg | 190 / 104 lb 86.2 / 47.2 kg | 262 / 155 lb 118.8 / 70.3 kg | 335 / 205 lb 152 / 93 kg |
| 260 lb 117.9 kg | 153 / 65 lb 69.4 / 29.5 kg | 195 / 107 lb 88.5 / 48.5 kg | 269 / 159 lb 122 / 72.1 kg | 344 / 211 lb 156 / 95.7 kg |
| 270 lb 122.5 kg | 157 / 67 lb 71.2 / 30.4 kg | 200 / 110 lb 90.7 / 49.9 kg | 276 / 163 lb 125.2 / 73.9 kg | 353 / 216 lb 160.1 / 98 kg |
| 280 lb 127 kg | 161 / 69 lb 73 / 31.3 kg | 205 / 113 lb 93 / 51.3 kg | 282 / 167 lb 127.9 / 75.7 kg | 361 / 221 lb 163.7 / 100.2 kg |
| 290 lb 131.5 kg | 164 / 70 lb 74.4 / 31.8 kg | 209 / 115 lb 94.8 / 52.2 kg | 289 / 171 lb 131.1 / 77.6 kg | 370 / 227 lb 167.8 / 103 kg |
| 300 lb 136.1 kg | 168 / 72 lb 76.2 / 32.7 kg | 214 / 118 lb 97.1 / 53.5 kg | 296 / 175 lb 134.3 / 79.4 kg | 378 / 232 lb 171.5 / 105.2 kg |
Women’s Stiff-Leg Deadlift vs Seated Leg Curl Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Seated 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 | 53 / 23 lb 24 / 10.4 kg | 69 / 39 lb 31.3 / 17.7 kg | 95 / 60 lb 43.1 / 27.2 kg | 126 / 80 lb 57.2 / 36.3 kg |
| 110 lb 49.9 kg | 56 / 24 lb 25.4 / 10.9 kg | 73 / 41 lb 33.1 / 18.6 kg | 102 / 63 lb 46.3 / 28.6 kg | 134 / 85 lb 60.8 / 38.6 kg |
| 120 lb 54.4 kg | 59 / 26 lb 26.8 / 11.8 kg | 78 / 44 lb 35.4 / 20 kg | 108 / 67 lb 49 / 30.4 kg | 142 / 90 lb 64.4 / 40.8 kg |
| 130 lb 59 kg | 63 / 27 lb 28.6 / 12.2 kg | 82 / 46 lb 37.2 / 20.9 kg | 114 / 71 lb 51.7 / 32.2 kg | 150 / 95 lb 68 / 43.1 kg |
| 140 lb 63.5 kg | 66 / 29 lb 29.9 / 13.2 kg | 86 / 49 lb 39 / 22.2 kg | 119 / 74 lb 54 / 33.6 kg | 158 / 100 lb 71.7 / 45.4 kg |
| 150 lb 68 kg | 69 / 30 lb 31.3 / 13.6 kg | 90 / 51 lb 40.8 / 23.1 kg | 125 / 78 lb 56.7 / 35.4 kg | 165 / 105 lb 74.8 / 47.6 kg |
| 160 lb 72.6 kg | 72 / 31 lb 32.7 / 14.1 kg | 94 / 53 lb 42.6 / 24 kg | 130 / 81 lb 59 / 36.7 kg | 172 / 110 lb 78 / 49.9 kg |
| 170 lb 77.1 kg | 75 / 33 lb 34 / 15 kg | 98 / 55 lb 44.5 / 24.9 kg | 136 / 85 lb 61.7 / 38.6 kg | 179 / 114 lb 81.2 / 51.7 kg |
| 180 lb 81.6 kg | 78 / 34 lb 35.4 / 15.4 kg | 102 / 58 lb 46.3 / 26.3 kg | 141 / 88 lb 64 / 39.9 kg | 186 / 119 lb 84.4 / 54 kg |
| 190 lb 86.2 kg | 81 / 35 lb 36.7 / 15.9 kg | 105 / 60 lb 47.6 / 27.2 kg | 146 / 91 lb 66.2 / 41.3 kg | 193 / 123 lb 87.5 / 55.8 kg |
| 200 lb 90.7 kg | 84 / 36 lb 38.1 / 16.3 kg | 109 / 62 lb 49.4 / 28.1 kg | 151 / 94 lb 68.5 / 42.6 kg | 200 / 127 lb 90.7 / 57.6 kg |
| 210 lb 95.3 kg | 86 / 38 lb 39 / 17.2 kg | 113 / 64 lb 51.3 / 29 kg | 156 / 98 lb 70.8 / 44.5 kg | 206 / 131 lb 93.4 / 59.4 kg |
| 220 lb 99.8 kg | 89 / 39 lb 40.4 / 17.7 kg | 116 / 66 lb 52.6 / 29.9 kg | 161 / 101 lb 73 / 45.8 kg | 213 / 136 lb 96.6 / 61.7 kg |
| 230 lb 104.3 kg | 92 / 40 lb 41.7 / 18.1 kg | 120 / 68 lb 54.4 / 30.8 kg | 166 / 104 lb 75.3 / 47.2 kg | 219 / 140 lb 99.3 / 63.5 kg |
| 240 lb 108.9 kg | 94 / 41 lb 42.6 / 18.6 kg | 123 / 70 lb 55.8 / 31.8 kg | 171 / 107 lb 77.6 / 48.5 kg | 226 / 144 lb 102.5 / 65.3 kg |
How Your Stiff Leg Deadlift vs Seated 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 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.
3. Find the seated leg curl strength level
The standards use the sex-specific targets from the individual Seated 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 stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the seated leg curl | Adjust seated 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 Stiff Leg Deadlift and Seated 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 seated leg curl standard is higher; below zero means the stiff-leg deadlift 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.
35.8 → 66.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated leg curl standard minus the stiff-leg deadlift standard. A plus sign means the seated leg curl standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −52 lb −23.6 kg | −52 lb −23.6 kg | −65 lb −29.5 kg | −79 lb −35.8 kg |
| 130 lb 59 kg | −55 lb −24.9 kg | −55 lb −25 kg | −69 lb −31.3 kg | −84 lb −38.1 kg |
| 140 lb 63.5 kg | −58 lb −26.3 kg | −58 lb −26.3 kg | −73 lb −33.1 kg | −88 lb −39.9 kg |
| 150 lb 68 kg | −61 lb −27.7 kg | −61 lb −27.6 kg | −76 lb −34.5 kg | −92 lb −41.8 kg |
| 160 lb 72.6 kg | −64 lb −29 kg | −63 lb −28.6 kg | −79 lb −35.8 kg | −97 lb −44 kg |
| 170 lb 77.1 kg | −66 lb −30 kg | −66 lb −30 kg | −82 lb −37.2 kg | −100 lb −45.4 kg |
| 180 lb 81.6 kg | −69 lb −31.3 kg | −68 lb −30.8 kg | −86 lb −39.1 kg | −104 lb −47.2 kg |
| 190 lb 86.2 kg | −71 lb −32.2 kg | −71 lb −32.2 kg | −89 lb −40.4 kg | −108 lb −49 kg |
| 200 lb 90.7 kg | −73 lb −33.2 kg | −73 lb −33.1 kg | −93 lb −42.2 kg | −112 lb −50.8 kg |
| 210 lb 95.3 kg | −76 lb −34.4 kg | −76 lb −34.5 kg | −95 lb −43.1 kg | −115 lb −52.2 kg |
| 220 lb 99.8 kg | −79 lb −35.8 kg | −78 lb −35.4 kg | −98 lb −44.5 kg | −119 lb −54 kg |
| 230 lb 104.3 kg | −81 lb −36.8 kg | −80 lb −36.3 kg | −101 lb −45.8 kg | −123 lb −55.8 kg |
| 240 lb 108.9 kg | −83 lb −37.7 kg | −83 lb −37.6 kg | −104 lb −47.2 kg | −126 lb −57.2 kg |
| 250 lb 113.4 kg | −85 lb −38.6 kg | −86 lb −39 kg | −107 lb −48.5 kg | −130 lb −59 kg |
| 260 lb 117.9 kg | −88 lb −39.9 kg | −88 lb −40 kg | −110 lb −49.9 kg | −133 lb −60.3 kg |
| 270 lb 122.5 kg | −90 lb −40.8 kg | −90 lb −40.8 kg | −113 lb −51.3 kg | −137 lb −62.1 kg |
| 280 lb 127 kg | −92 lb −41.7 kg | −92 lb −41.7 kg | −115 lb −52.2 kg | −140 lb −63.5 kg |
| 290 lb 131.5 kg | −94 lb −42.6 kg | −94 lb −42.6 kg | −118 lb −53.5 kg | −143 lb −64.8 kg |
| 300 lb 136.1 kg | −96 lb −43.5 kg | −96 lb −43.6 kg | −121 lb −54.9 kg | −146 lb −66.3 kg |
How Women’s Stiff Leg Deadlift and Seated 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.
20.9 → 37.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated leg curl standard minus the stiff-leg deadlift standard. A plus sign means the seated leg curl standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −30 lb −13.6 kg | −30 lb −13.6 kg | −35 lb −15.9 kg | −46 lb −20.9 kg |
| 110 lb 49.9 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −49 lb −22.2 kg |
| 120 lb 54.4 kg | −33 lb −15 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −52 lb −23.6 kg |
| 130 lb 59 kg | −36 lb −16.4 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −55 lb −24.9 kg |
| 140 lb 63.5 kg | −37 lb −16.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −58 lb −26.3 kg |
| 150 lb 68 kg | −39 lb −17.7 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 160 lb 72.6 kg | −41 lb −18.6 kg | −41 lb −18.6 kg | −49 lb −22.3 kg | −62 lb −28.1 kg |
| 170 lb 77.1 kg | −42 lb −19 kg | −43 lb −19.6 kg | −51 lb −23.1 kg | −65 lb −29.5 kg |
| 180 lb 81.6 kg | −44 lb −20 kg | −44 lb −20 kg | −53 lb −24.1 kg | −67 lb −30.4 kg |
| 190 lb 86.2 kg | −46 lb −20.8 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −70 lb −31.7 kg |
| 200 lb 90.7 kg | −48 lb −21.8 kg | −47 lb −21.3 kg | −57 lb −25.9 kg | −73 lb −33.1 kg |
| 210 lb 95.3 kg | −48 lb −21.8 kg | −49 lb −22.3 kg | −58 lb −26.3 kg | −75 lb −34 kg |
| 220 lb 99.8 kg | −50 lb −22.7 kg | −50 lb −22.7 kg | −60 lb −27.2 kg | −77 lb −34.9 kg |
| 230 lb 104.3 kg | −52 lb −23.6 kg | −52 lb −23.6 kg | −62 lb −28.1 kg | −79 lb −35.8 kg |
| 240 lb 108.9 kg | −53 lb −24 kg | −53 lb −24 kg | −64 lb −29.1 kg | −82 lb −37.2 kg |
Stiff Leg Deadlift and Seated Leg Curl Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a strict seated leg curl. Use strict canonical Stiff Leg Deadlift and Seated Leg Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Seated 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 seated bilateral machine leg curl Thigh restraint and lower-leg pad stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Stiff Leg Deadlift result and one recent Seated Leg Curl result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- 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.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.