Wall Sit vs Leg Extension Strength Standards
Compare your wall sit and leg extension against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Wall Sit and Displayed bilateral machine weight for Leg Extension. Use keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs.; use 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. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Wall Sit vs Leg Extension Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Wall Sit vs Leg Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Leg Extension:49 lb22.2 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Leg Extension:77 lb34.9 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Leg Extension:109 lb49.4 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Leg Extension:143 lb64.9 kg |
| 130 lb 59 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Leg Extension:52 lb23.6 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Leg Extension:82 lb37.2 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Leg Extension:115 lb52.2 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Leg Extension:151 lb68.5 kg |
| 140 lb 63.5 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Leg Extension:55 lb24.9 kg | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Leg Extension:86 lb39 kg | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Leg Extension:121 lb54.9 kg | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Leg Extension:158 lb71.7 kg |
| 150 lb 68 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:57 lb25.9 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Leg Extension:90 lb40.8 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Leg Extension:126 lb57.2 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Leg Extension:166 lb75.3 kg |
| 160 lb 72.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:60 lb27.2 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Leg Extension:94 lb42.6 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Leg Extension:132 lb59.9 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Leg Extension:173 lb78.5 kg |
| 170 lb 77.1 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:62 lb28.1 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Leg Extension:97 lb44 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Leg Extension:137 lb62.1 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Leg Extension:180 lb81.6 kg |
| 180 lb 81.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:65 lb29.5 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Leg Extension:101 lb45.8 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Leg Extension:143 lb64.9 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Leg Extension:187 lb84.8 kg |
| 190 lb 86.2 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:67 lb30.4 kg | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Leg Extension:105 lb47.6 kg | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Leg Extension:148 lb67.1 kg | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Leg Extension:194 lb88 kg |
| 200 lb 90.7 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:69 lb31.3 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:109 lb49.4 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:153 lb69.4 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:201 lb91.2 kg |
| 210 lb 95.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:72 lb32.7 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:112 lb50.8 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:158 lb71.7 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:207 lb93.9 kg |
| 220 lb 99.8 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:74 lb33.6 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:116 lb52.6 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:163 lb73.9 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:214 lb97.1 kg |
| 230 lb 104.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:76 lb34.5 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:119 lb54 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:168 lb76.2 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:220 lb99.8 kg |
| 240 lb 108.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:78 lb35.4 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:123 lb55.8 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:173 lb78.5 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:227 lb103 kg |
| 250 lb 113.4 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:80 lb36.3 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:126 lb57.2 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:178 lb80.7 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:233 lb105.7 kg |
| 260 lb 117.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:83 lb37.6 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:129 lb58.5 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:182 lb82.6 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:239 lb108.4 kg |
| 270 lb 122.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:85 lb38.6 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:133 lb60.3 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:187 lb84.8 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:245 lb111.1 kg |
| 280 lb 127 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:87 lb39.5 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:136 lb61.7 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:192 lb87.1 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:251 lb113.9 kg |
| 290 lb 131.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:89 lb40.4 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:139 lb63 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:196 lb88.9 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:257 lb116.6 kg |
| 300 lb 136.1 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:91 lb41.3 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Leg Extension:142 lb64.4 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:201 lb91.2 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:263 lb119.3 kg |
Women’s Wall Sit vs Leg Extension Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:29 lb13.2 kg | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Leg Extension:46 lb20.9 kg | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Leg Extension:69 lb31.3 kg | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Leg Extension:89 lb40.4 kg |
| 110 lb 49.9 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Leg Extension:31 lb14.1 kg | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Leg Extension:49 lb22.2 kg | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Leg Extension:73 lb33.1 kg | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Leg Extension:95 lb43.1 kg |
| 120 lb 54.4 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Leg Extension:33 lb15 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Leg Extension:52 lb23.6 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:78 lb35.4 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:101 lb45.8 kg |
| 130 lb 59 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Leg Extension:35 lb15.9 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Leg Extension:55 lb24.9 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:82 lb37.2 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:106 lb48.1 kg |
| 140 lb 63.5 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Leg Extension:36 lb16.3 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Leg Extension:57 lb25.9 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:86 lb39 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:112 lb50.8 kg |
| 150 lb 68 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Leg Extension:38 lb17.2 kg | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Leg Extension:60 lb27.2 kg | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Leg Extension:90 lb40.8 kg | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Leg Extension:117 lb53.1 kg |
| 160 lb 72.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:40 lb18.1 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:63 lb28.6 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:94 lb42.6 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:122 lb55.3 kg |
| 170 lb 77.1 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:41 lb18.6 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:65 lb29.5 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:98 lb44.5 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:127 lb57.6 kg |
| 180 lb 81.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:43 lb19.5 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:68 lb30.8 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:102 lb46.3 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:132 lb59.9 kg |
| 190 lb 86.2 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:44 lb20 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:70 lb31.8 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:105 lb47.6 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:137 lb62.1 kg |
| 200 lb 90.7 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:46 lb20.9 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:73 lb33.1 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:109 lb49.4 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:142 lb64.4 kg |
| 210 lb 95.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:48 lb21.8 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:75 lb34 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:113 lb51.3 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:146 lb66.2 kg |
| 220 lb 99.8 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:49 lb22.2 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:77 lb34.9 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:116 lb52.6 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:151 lb68.5 kg |
| 230 lb 104.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:51 lb23.1 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:80 lb36.3 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:120 lb54.4 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:156 lb70.8 kg |
| 240 lb 108.9 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Leg Extension:52 lb23.6 kg | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Leg Extension:82 lb37.2 kg | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Leg Extension:123 lb55.8 kg | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Leg Extension:160 lb72.6 kg |
How Your Wall Sit vs Leg Extension Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
1. Estimate the weight-based result
For Leg Extension, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Wall Sit result
The canonical tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses one continuous strict bodyweight hold measured in seconds and keeps hold time in seconds.
3. Rate the Leg Extension result
The leg extension standards use the sex-specific standards from the individual Leg Extension tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the wall sit hold | Compare strict hold time with the applicable canonical thresholds without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the leg extension | Adjust leg extension targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Wall Sit and Leg Extension Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Wall Sit and Leg Extension Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Wall Sit and Leg Extension Exercises Used by This Calculator
This calculator uses a strict wall sit test and a bilateral machine leg extension. Use strict canonical Wall Sit and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Wall Sit setup and load convention
keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs. Stop the timer when the hold no longer matches this test: air squats, wall squat repetitions, chair sits, high wall sits, or any shortcut that changes the score. Do not enter air squats, wall squat repetitions, chair sits, high wall sits, single-leg wall sits. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
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 Wall Sit result and one recent Leg Extension result
Use each exercise’s canonical input: No external load for Wall Sit and Displayed bilateral machine weight for Leg Extension.
Related Tools
- Wall Sit Strength Standards — View the individual Wall Sit standards and next strength-level target.
- Leg Extension — View the individual Leg Extension standards and next strength-level target.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.