Seated Leg Curl vs Barbell Good Morning Strength Standards
Compare your seated leg curl and good morning 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 seated leg curl set that follows the canonical setup, range, and lockout rules and a raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth. 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.
Seated Leg Curl vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated leg curl and good morning to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your seated leg curl and good morning.
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 Seated Leg Curl / Good Morning, 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 Seated Leg Curl vs Good Morning Standards
How to read the table: The first number is Seated Leg Curl; the second is Good Morning. 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 | 39 / 70 lb 17.7 / 31.8 kg | 64 / 91 lb 29 / 41.3 kg | 95 / 126 lb 43.1 / 57.2 kg | 126 / 160 lb 57.2 / 72.6 kg |
| 130 lb 59 kg | 41 / 74 lb 18.6 / 33.6 kg | 68 / 96 lb 30.8 / 43.5 kg | 100 / 133 lb 45.4 / 60.3 kg | 133 / 169 lb 60.3 / 76.7 kg |
| 140 lb 63.5 kg | 43 / 78 lb 19.5 / 35.4 kg | 71 / 101 lb 32.2 / 45.8 kg | 105 / 140 lb 47.6 / 63.5 kg | 140 / 178 lb 63.5 / 80.7 kg |
| 150 lb 68 kg | 45 / 81 lb 20.4 / 36.7 kg | 74 / 106 lb 33.6 / 48.1 kg | 110 / 146 lb 49.9 / 66.2 kg | 146 / 186 lb 66.2 / 84.4 kg |
| 160 lb 72.6 kg | 47 / 85 lb 21.3 / 38.6 kg | 78 / 111 lb 35.4 / 50.3 kg | 115 / 152 lb 52.2 / 68.9 kg | 152 / 194 lb 68.9 / 88 kg |
| 170 lb 77.1 kg | 49 / 88 lb 22.2 / 39.9 kg | 81 / 115 lb 36.7 / 52.2 kg | 120 / 159 lb 54.4 / 72.1 kg | 159 / 202 lb 72.1 / 91.6 kg |
| 180 lb 81.6 kg | 51 / 92 lb 23.1 / 41.7 kg | 84 / 120 lb 38.1 / 54.4 kg | 124 / 165 lb 56.2 / 74.8 kg | 165 / 210 lb 74.8 / 95.3 kg |
| 190 lb 86.2 kg | 53 / 95 lb 24 / 43.1 kg | 87 / 124 lb 39.5 / 56.2 kg | 129 / 171 lb 58.5 / 77.6 kg | 171 / 218 lb 77.6 / 98.9 kg |
| 200 lb 90.7 kg | 55 / 98 lb 24.9 / 44.5 kg | 90 / 128 lb 40.8 / 58.1 kg | 133 / 177 lb 60.3 / 80.3 kg | 177 / 226 lb 80.3 / 102.5 kg |
| 210 lb 95.3 kg | 57 / 102 lb 25.9 / 46.3 kg | 93 / 133 lb 42.2 / 60.3 kg | 138 / 183 lb 62.6 / 83 kg | 183 / 233 lb 83 / 105.7 kg |
| 220 lb 99.8 kg | 58 / 105 lb 26.3 / 47.6 kg | 96 / 137 lb 43.5 / 62.1 kg | 142 / 189 lb 64.4 / 85.7 kg | 189 / 240 lb 85.7 / 108.9 kg |
| 230 lb 104.3 kg | 60 / 108 lb 27.2 / 49 kg | 99 / 141 lb 44.9 / 64 kg | 147 / 194 lb 66.7 / 88 kg | 194 / 248 lb 88 / 112.5 kg |
| 240 lb 108.9 kg | 62 / 111 lb 28.1 / 50.3 kg | 102 / 145 lb 46.3 / 65.8 kg | 151 / 200 lb 68.5 / 90.7 kg | 200 / 255 lb 90.7 / 115.7 kg |
| 250 lb 113.4 kg | 64 / 114 lb 29 / 51.7 kg | 104 / 149 lb 47.2 / 67.6 kg | 155 / 205 lb 70.3 / 93 kg | 205 / 262 lb 93 / 118.8 kg |
| 260 lb 117.9 kg | 65 / 117 lb 29.5 / 53.1 kg | 107 / 153 lb 48.5 / 69.4 kg | 159 / 211 lb 72.1 / 95.7 kg | 211 / 269 lb 95.7 / 122 kg |
| 270 lb 122.5 kg | 67 / 120 lb 30.4 / 54.4 kg | 110 / 157 lb 49.9 / 71.2 kg | 163 / 216 lb 73.9 / 98 kg | 216 / 276 lb 98 / 125.2 kg |
| 280 lb 127 kg | 69 / 123 lb 31.3 / 55.8 kg | 113 / 161 lb 51.3 / 73 kg | 167 / 221 lb 75.7 / 100.2 kg | 221 / 282 lb 100.2 / 127.9 kg |
| 290 lb 131.5 kg | 70 / 126 lb 31.8 / 57.2 kg | 115 / 164 lb 52.2 / 74.4 kg | 171 / 227 lb 77.6 / 103 kg | 227 / 289 lb 103 / 131.1 kg |
| 300 lb 136.1 kg | 72 / 129 lb 32.7 / 58.5 kg | 118 / 168 lb 53.5 / 76.2 kg | 175 / 232 lb 79.4 / 105.2 kg | 232 / 296 lb 105.2 / 134.3 kg |
Women’s Seated Leg Curl vs Good Morning Standards
How to read the table: The first number is Seated Leg Curl; the second is Good Morning. 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 | 23 / 40 lb 10.4 / 18.1 kg | 39 / 52 lb 17.7 / 23.6 kg | 60 / 75 lb 27.2 / 34 kg | 80 / 98 lb 36.3 / 44.5 kg |
| 110 lb 49.9 kg | 24 / 43 lb 10.9 / 19.5 kg | 41 / 55 lb 18.6 / 24.9 kg | 63 / 80 lb 28.6 / 36.3 kg | 85 / 104 lb 38.6 / 47.2 kg |
| 120 lb 54.4 kg | 26 / 46 lb 11.8 / 20.9 kg | 44 / 59 lb 20 / 26.8 kg | 67 / 84 lb 30.4 / 38.1 kg | 90 / 110 lb 40.8 / 49.9 kg |
| 130 lb 59 kg | 27 / 48 lb 12.2 / 21.8 kg | 46 / 62 lb 20.9 / 28.1 kg | 71 / 89 lb 32.2 / 40.4 kg | 95 / 116 lb 43.1 / 52.6 kg |
| 140 lb 63.5 kg | 29 / 51 lb 13.2 / 23.1 kg | 49 / 65 lb 22.2 / 29.5 kg | 74 / 94 lb 33.6 / 42.6 kg | 100 / 122 lb 45.4 / 55.3 kg |
| 150 lb 68 kg | 30 / 53 lb 13.6 / 24 kg | 51 / 68 lb 23.1 / 30.8 kg | 78 / 98 lb 35.4 / 44.5 kg | 105 / 128 lb 47.6 / 58.1 kg |
| 160 lb 72.6 kg | 31 / 55 lb 14.1 / 24.9 kg | 53 / 71 lb 24 / 32.2 kg | 81 / 102 lb 36.7 / 46.3 kg | 110 / 134 lb 49.9 / 60.8 kg |
| 170 lb 77.1 kg | 33 / 58 lb 15 / 26.3 kg | 55 / 74 lb 24.9 / 33.6 kg | 85 / 107 lb 38.6 / 48.5 kg | 114 / 139 lb 51.7 / 63 kg |
| 180 lb 81.6 kg | 34 / 60 lb 15.4 / 27.2 kg | 58 / 77 lb 26.3 / 34.9 kg | 88 / 111 lb 39.9 / 50.3 kg | 119 / 145 lb 54 / 65.8 kg |
| 190 lb 86.2 kg | 35 / 62 lb 15.9 / 28.1 kg | 60 / 80 lb 27.2 / 36.3 kg | 91 / 115 lb 41.3 / 52.2 kg | 123 / 150 lb 55.8 / 68 kg |
| 200 lb 90.7 kg | 36 / 64 lb 16.3 / 29 kg | 62 / 82 lb 28.1 / 37.2 kg | 94 / 119 lb 42.6 / 54 kg | 127 / 155 lb 57.6 / 70.3 kg |
| 210 lb 95.3 kg | 38 / 66 lb 17.2 / 29.9 kg | 64 / 85 lb 29 / 38.6 kg | 98 / 123 lb 44.5 / 55.8 kg | 131 / 160 lb 59.4 / 72.6 kg |
| 220 lb 99.8 kg | 39 / 68 lb 17.7 / 30.8 kg | 66 / 88 lb 29.9 / 39.9 kg | 101 / 127 lb 45.8 / 57.6 kg | 136 / 165 lb 61.7 / 74.8 kg |
| 230 lb 104.3 kg | 40 / 70 lb 18.1 / 31.8 kg | 68 / 90 lb 30.8 / 40.8 kg | 104 / 130 lb 47.2 / 59 kg | 140 / 170 lb 63.5 / 77.1 kg |
| 240 lb 108.9 kg | 41 / 73 lb 18.6 / 33.1 kg | 70 / 93 lb 31.8 / 42.2 kg | 107 / 134 lb 48.5 / 60.8 kg | 144 / 175 lb 65.3 / 79.4 kg |
How Your Seated Leg Curl vs Barbell Good Morning 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 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.
3. Find the good morning strength level
The good morning standards use the sex-specific standards from the individual Barbell Good Morning 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 hinge more total weight 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 seated leg curl | Adjust seated leg curl targets to exact bodyweight with the two-thirds rule. |
| Rate the good morning | Adjust good morning 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 Seated Leg Curl and Barbell Good Morning 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 good morning standard is higher; below zero means the seated 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.
15.4 → 29.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the seated leg curl standard. A plus sign means the good morning standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +31 lb +14.1 kg | +27 lb +12.3 kg | +31 lb +14.1 kg | +34 lb +15.4 kg |
| 130 lb 59 kg | +33 lb +15 kg | +28 lb +12.7 kg | +33 lb +14.9 kg | +36 lb +16.4 kg |
| 140 lb 63.5 kg | +35 lb +15.9 kg | +30 lb +13.6 kg | +35 lb +15.9 kg | +38 lb +17.2 kg |
| 150 lb 68 kg | +36 lb +16.3 kg | +32 lb +14.5 kg | +36 lb +16.3 kg | +40 lb +18.2 kg |
| 160 lb 72.6 kg | +38 lb +17.3 kg | +33 lb +14.9 kg | +37 lb +16.7 kg | +42 lb +19.1 kg |
| 170 lb 77.1 kg | +39 lb +17.7 kg | +34 lb +15.5 kg | +39 lb +17.7 kg | +43 lb +19.5 kg |
| 180 lb 81.6 kg | +41 lb +18.6 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +45 lb +20.5 kg |
| 190 lb 86.2 kg | +42 lb +19.1 kg | +37 lb +16.7 kg | +42 lb +19.1 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | +43 lb +19.6 kg | +38 lb +17.3 kg | +44 lb +20 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +45 lb +20.4 kg | +40 lb +18.1 kg | +45 lb +20.4 kg | +50 lb +22.7 kg |
| 220 lb 99.8 kg | +47 lb +21.3 kg | +41 lb +18.6 kg | +47 lb +21.3 kg | +51 lb +23.2 kg |
| 230 lb 104.3 kg | +48 lb +21.8 kg | +42 lb +19.1 kg | +47 lb +21.3 kg | +54 lb +24.5 kg |
| 240 lb 108.9 kg | +49 lb +22.2 kg | +43 lb +19.5 kg | +49 lb +22.2 kg | +55 lb +25 kg |
| 250 lb 113.4 kg | +50 lb +22.7 kg | +45 lb +20.4 kg | +50 lb +22.7 kg | +57 lb +25.8 kg |
| 260 lb 117.9 kg | +52 lb +23.6 kg | +46 lb +20.9 kg | +52 lb +23.6 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | +53 lb +24 kg | +47 lb +21.3 kg | +53 lb +24.1 kg | +60 lb +27.2 kg |
| 280 lb 127 kg | +54 lb +24.5 kg | +48 lb +21.7 kg | +54 lb +24.5 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | +56 lb +25.4 kg | +49 lb +22.2 kg | +56 lb +25.4 kg | +62 lb +28.1 kg |
| 300 lb 136.1 kg | +57 lb +25.8 kg | +50 lb +22.7 kg | +57 lb +25.8 kg | +64 lb +29.1 kg |
How Women’s Seated Leg Curl and Barbell Good Morning Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
8.2 → 14.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the seated leg curl standard. A plus sign means the good morning standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +17 lb +7.7 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +18 lb +8.2 kg |
| 110 lb 49.9 kg | +19 lb +8.6 kg | +14 lb +6.3 kg | +17 lb +7.7 kg | +19 lb +8.6 kg |
| 120 lb 54.4 kg | +20 lb +9.1 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | +21 lb +9.6 kg | +16 lb +7.2 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 140 lb 63.5 kg | +22 lb +9.9 kg | +16 lb +7.3 kg | +20 lb +9 kg | +22 lb +9.9 kg |
| 150 lb 68 kg | +23 lb +10.4 kg | +17 lb +7.7 kg | +20 lb +9.1 kg | +23 lb +10.5 kg |
| 160 lb 72.6 kg | +24 lb +10.8 kg | +18 lb +8.2 kg | +21 lb +9.6 kg | +24 lb +10.9 kg |
| 170 lb 77.1 kg | +25 lb +11.3 kg | +19 lb +8.7 kg | +22 lb +9.9 kg | +25 lb +11.3 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +19 lb +8.6 kg | +23 lb +10.4 kg | +26 lb +11.8 kg |
| 190 lb 86.2 kg | +27 lb +12.2 kg | +20 lb +9.1 kg | +24 lb +10.9 kg | +27 lb +12.2 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +20 lb +9.1 kg | +25 lb +11.4 kg | +28 lb +12.7 kg |
| 210 lb 95.3 kg | +28 lb +12.7 kg | +21 lb +9.6 kg | +25 lb +11.3 kg | +29 lb +13.2 kg |
| 220 lb 99.8 kg | +29 lb +13.1 kg | +22 lb +10 kg | +26 lb +11.8 kg | +29 lb +13.1 kg |
| 230 lb 104.3 kg | +30 lb +13.7 kg | +22 lb +10 kg | +26 lb +11.8 kg | +30 lb +13.6 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +23 lb +10.4 kg | +27 lb +12.3 kg | +31 lb +14.1 kg |
Seated Leg Curl and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a strict seated leg curl and a barbell good morning. Use strict canonical Seated Leg Curl and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a raw barbell good morning
Keep the bar on the upper back, hinge backward with minimal knee bend and a braced neutral torso, stop at a repeatable hamstring-limited depth, and return to full standing. Do not enter a safety-bar or Smith-machine good morning, squat-morning, partial hinge, bounced rep, or assisted lift.
Enter one recent Seated Leg Curl result and one recent Barbell Good Morning result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning 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 Stiff-Leg Deadlift — 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.