Lying Leg Curl vs Leg Extension Strength Standards
Compare your lying leg curl and leg extension 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 strict bilateral leg extension on one dedicated machine with stable hips and torso, a controlled flexed-knee start, near-straight finish, and controlled return. 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 Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lying leg curl 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 lying leg curl 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 Lying Leg Curl / 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 Lying Leg Curl vs Leg Extension Standards
How to read the table: The first number is Lying Leg Curl; 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 | 36 / 49 lb 16.3 / 22.2 kg | 60 / 77 lb 27.2 / 34.9 kg | 90 / 109 lb 40.8 / 49.4 kg | 118 / 143 lb 53.5 / 64.9 kg |
| 130 lb 59 kg | 38 / 52 lb 17.2 / 23.6 kg | 64 / 82 lb 29 / 37.2 kg | 95 / 115 lb 43.1 / 52.2 kg | 124 / 151 lb 56.2 / 68.5 kg |
| 140 lb 63.5 kg | 40 / 55 lb 18.1 / 24.9 kg | 67 / 86 lb 30.4 / 39 kg | 100 / 121 lb 45.4 / 54.9 kg | 131 / 158 lb 59.4 / 71.7 kg |
| 150 lb 68 kg | 42 / 57 lb 19.1 / 25.9 kg | 70 / 90 lb 31.8 / 40.8 kg | 104 / 126 lb 47.2 / 57.2 kg | 137 / 166 lb 62.1 / 75.3 kg |
| 160 lb 72.6 kg | 44 / 60 lb 20 / 27.2 kg | 73 / 94 lb 33.1 / 42.6 kg | 109 / 132 lb 49.4 / 59.9 kg | 143 / 173 lb 64.9 / 78.5 kg |
| 170 lb 77.1 kg | 45 / 62 lb 20.4 / 28.1 kg | 76 / 97 lb 34.5 / 44 kg | 113 / 137 lb 51.3 / 62.1 kg | 149 / 180 lb 67.6 / 81.6 kg |
| 180 lb 81.6 kg | 47 / 65 lb 21.3 / 29.5 kg | 79 / 101 lb 35.8 / 45.8 kg | 118 / 143 lb 53.5 / 64.9 kg | 154 / 187 lb 69.9 / 84.8 kg |
| 190 lb 86.2 kg | 49 / 67 lb 22.2 / 30.4 kg | 82 / 105 lb 37.2 / 47.6 kg | 122 / 148 lb 55.3 / 67.1 kg | 160 / 194 lb 72.6 / 88 kg |
| 200 lb 90.7 kg | 51 / 69 lb 23.1 / 31.3 kg | 85 / 109 lb 38.6 / 49.4 kg | 126 / 153 lb 57.2 / 69.4 kg | 166 / 201 lb 75.3 / 91.2 kg |
| 210 lb 95.3 kg | 52 / 72 lb 23.6 / 32.7 kg | 88 / 112 lb 39.9 / 50.8 kg | 130 / 158 lb 59 / 71.7 kg | 171 / 207 lb 77.6 / 93.9 kg |
| 220 lb 99.8 kg | 54 / 74 lb 24.5 / 33.6 kg | 90 / 116 lb 40.8 / 52.6 kg | 135 / 163 lb 61.2 / 73.9 kg | 176 / 214 lb 79.8 / 97.1 kg |
| 230 lb 104.3 kg | 56 / 76 lb 25.4 / 34.5 kg | 93 / 119 lb 42.2 / 54 kg | 139 / 168 lb 63 / 76.2 kg | 182 / 220 lb 82.6 / 99.8 kg |
| 240 lb 108.9 kg | 57 / 78 lb 25.9 / 35.4 kg | 96 / 123 lb 43.5 / 55.8 kg | 143 / 173 lb 64.9 / 78.5 kg | 187 / 227 lb 84.8 / 103 kg |
| 250 lb 113.4 kg | 59 / 80 lb 26.8 / 36.3 kg | 98 / 126 lb 44.5 / 57.2 kg | 146 / 178 lb 66.2 / 80.7 kg | 192 / 233 lb 87.1 / 105.7 kg |
| 260 lb 117.9 kg | 60 / 83 lb 27.2 / 37.6 kg | 101 / 129 lb 45.8 / 58.5 kg | 150 / 182 lb 68 / 82.6 kg | 197 / 239 lb 89.4 / 108.4 kg |
| 270 lb 122.5 kg | 62 / 85 lb 28.1 / 38.6 kg | 104 / 133 lb 47.2 / 60.3 kg | 154 / 187 lb 69.9 / 84.8 kg | 202 / 245 lb 91.6 / 111.1 kg |
| 280 lb 127 kg | 63 / 87 lb 28.6 / 39.5 kg | 106 / 136 lb 48.1 / 61.7 kg | 158 / 192 lb 71.7 / 87.1 kg | 207 / 251 lb 93.9 / 113.9 kg |
| 290 lb 131.5 kg | 65 / 89 lb 29.5 / 40.4 kg | 109 / 139 lb 49.4 / 63 kg | 162 / 196 lb 73.5 / 88.9 kg | 212 / 257 lb 96.2 / 116.6 kg |
| 300 lb 136.1 kg | 66 / 91 lb 29.9 / 41.3 kg | 111 / 142 lb 50.3 / 64.4 kg | 165 / 201 lb 74.8 / 91.2 kg | 217 / 263 lb 98.4 / 119.3 kg |
Women’s Lying Leg Curl vs Leg Extension Standards
How to read the table: The first number is Lying Leg Curl; 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 | 22 / 29 lb 10 / 13.2 kg | 37 / 46 lb 16.8 / 20.9 kg | 56 / 69 lb 25.4 / 31.3 kg | 76 / 89 lb 34.5 / 40.4 kg |
| 110 lb 49.9 kg | 24 / 31 lb 10.9 / 14.1 kg | 39 / 49 lb 17.7 / 22.2 kg | 60 / 73 lb 27.2 / 33.1 kg | 81 / 95 lb 36.7 / 43.1 kg |
| 120 lb 54.4 kg | 25 / 33 lb 11.3 / 15 kg | 41 / 52 lb 18.6 / 23.6 kg | 64 / 78 lb 29 / 35.4 kg | 85 / 101 lb 38.6 / 45.8 kg |
| 130 lb 59 kg | 26 / 35 lb 11.8 / 15.9 kg | 44 / 55 lb 20 / 24.9 kg | 67 / 82 lb 30.4 / 37.2 kg | 90 / 106 lb 40.8 / 48.1 kg |
| 140 lb 63.5 kg | 28 / 36 lb 12.7 / 16.3 kg | 46 / 57 lb 20.9 / 25.9 kg | 71 / 86 lb 32.2 / 39 kg | 95 / 112 lb 43.1 / 50.8 kg |
| 150 lb 68 kg | 29 / 38 lb 13.2 / 17.2 kg | 48 / 60 lb 21.8 / 27.2 kg | 74 / 90 lb 33.6 / 40.8 kg | 99 / 117 lb 44.9 / 53.1 kg |
| 160 lb 72.6 kg | 30 / 40 lb 13.6 / 18.1 kg | 50 / 63 lb 22.7 / 28.6 kg | 77 / 94 lb 34.9 / 42.6 kg | 103 / 122 lb 46.7 / 55.3 kg |
| 170 lb 77.1 kg | 32 / 41 lb 14.5 / 18.6 kg | 52 / 65 lb 23.6 / 29.5 kg | 80 / 98 lb 36.3 / 44.5 kg | 108 / 127 lb 49 / 57.6 kg |
| 180 lb 81.6 kg | 33 / 43 lb 15 / 19.5 kg | 54 / 68 lb 24.5 / 30.8 kg | 84 / 102 lb 38.1 / 46.3 kg | 112 / 132 lb 50.8 / 59.9 kg |
| 190 lb 86.2 kg | 34 / 44 lb 15.4 / 20 kg | 56 / 70 lb 25.4 / 31.8 kg | 87 / 105 lb 39.5 / 47.6 kg | 116 / 137 lb 52.6 / 62.1 kg |
| 200 lb 90.7 kg | 35 / 46 lb 15.9 / 20.9 kg | 58 / 73 lb 26.3 / 33.1 kg | 90 / 109 lb 40.8 / 49.4 kg | 120 / 142 lb 54.4 / 64.4 kg |
| 210 lb 95.3 kg | 36 / 48 lb 16.3 / 21.8 kg | 60 / 75 lb 27.2 / 34 kg | 93 / 113 lb 42.2 / 51.3 kg | 124 / 146 lb 56.2 / 66.2 kg |
| 220 lb 99.8 kg | 37 / 49 lb 16.8 / 22.2 kg | 62 / 77 lb 28.1 / 34.9 kg | 96 / 116 lb 43.5 / 52.6 kg | 128 / 151 lb 58.1 / 68.5 kg |
| 230 lb 104.3 kg | 39 / 51 lb 17.7 / 23.1 kg | 64 / 80 lb 29 / 36.3 kg | 98 / 120 lb 44.5 / 54.4 kg | 132 / 156 lb 59.9 / 70.8 kg |
| 240 lb 108.9 kg | 40 / 52 lb 18.1 / 23.6 kg | 66 / 82 lb 29.9 / 37.2 kg | 101 / 123 lb 45.8 / 55.8 kg | 135 / 160 lb 61.2 / 72.6 kg |
How Your Lying Leg Curl 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 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 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 lying leg curl | Adjust lying leg curl 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 Lying Leg Curl 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 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.
11.4 → 20.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the lying leg curl standard. A plus sign means the leg extension standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +19 lb +8.6 kg | +25 lb +11.4 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +20 lb +9.1 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +21 lb +9.5 kg | +27 lb +12.3 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +20 lb +9 kg | +22 lb +10 kg | +29 lb +13.2 kg |
| 160 lb 72.6 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +23 lb +10.5 kg | +30 lb +13.6 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +24 lb +10.8 kg | +31 lb +14 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +22 lb +10 kg | +25 lb +11.4 kg | +33 lb +14.9 kg |
| 190 lb 86.2 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +26 lb +11.8 kg | +34 lb +15.4 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +24 lb +10.8 kg | +27 lb +12.2 kg | +35 lb +15.9 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +24 lb +10.9 kg | +28 lb +12.7 kg | +36 lb +16.3 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +28 lb +12.7 kg | +38 lb +17.3 kg |
| 230 lb 104.3 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +29 lb +13.2 kg | +38 lb +17.2 kg |
| 240 lb 108.9 kg | +21 lb +9.5 kg | +27 lb +12.3 kg | +30 lb +13.6 kg | +40 lb +18.2 kg |
| 250 lb 113.4 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +32 lb +14.6 kg | +42 lb +19 kg |
| 270 lb 122.5 kg | +23 lb +10.5 kg | +29 lb +13.1 kg | +33 lb +14.9 kg | +43 lb +19.5 kg |
| 280 lb 127 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +34 lb +15.4 kg | +44 lb +20 kg |
| 290 lb 131.5 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +34 lb +15.4 kg | +45 lb +20.4 kg |
| 300 lb 136.1 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +36 lb +16.4 kg | +46 lb +20.9 kg |
How Women’s Lying Leg Curl 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.
5.9 → 11.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the lying leg curl standard. A plus sign means the leg extension standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +14 lb +6.4 kg |
| 120 lb 54.4 kg | +8 lb +3.7 kg | +11 lb +5 kg | +14 lb +6.4 kg | +16 lb +7.2 kg |
| 130 lb 59 kg | +9 lb +4.1 kg | +11 lb +4.9 kg | +15 lb +6.8 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +11 lb +5 kg | +15 lb +6.8 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +9 lb +4 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +18 lb +8.2 kg |
| 160 lb 72.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +18 lb +8.2 kg | +20 lb +9.1 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +22 lb +9.9 kg | +24 lb +10.9 kg |
| 240 lb 108.9 kg | +12 lb +5.5 kg | +16 lb +7.3 kg | +22 lb +10 kg | +25 lb +11.4 kg |
Lying Leg Curl and Leg Extension Exercises Used by This Calculator
This calculator uses a strict lying leg curl and a bilateral machine leg extension. Use strict canonical Lying Leg Curl and Leg Extension 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 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 Lying Leg Curl 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
- Lying Leg Curl — View the individual Lying Leg Curl 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.
- 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.