Reverse Nordic Curl vs Leg Extension Strength Standards
Compare your reverse Nordic curl and leg extension against strength standards for your sex, age range, and bodyweight. Enter one 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 Reverse Nordic Curl and Displayed bilateral machine weight for Leg Extension. Use one continuous unassisted reverse Nordic curl set from tall kneeling through a controlled lean and return; 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. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Reverse Nordic Curl 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 Reverse Nordic Curl 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 | Reverse Nordic Curl:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Leg Extension:49 lb22.2 kg | Reverse Nordic Curl:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Leg Extension:77 lb34.9 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:109 lb49.4 kg | Reverse Nordic Curl:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Leg Extension:143 lb64.9 kg |
| 130 lb 59 kg | Reverse Nordic Curl:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Leg Extension:52 lb23.6 kg | Reverse Nordic Curl:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Leg Extension:82 lb37.2 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:115 lb52.2 kg | Reverse Nordic Curl:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Leg Extension:151 lb68.5 kg |
| 140 lb 63.5 kg | Reverse Nordic Curl:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Leg Extension:55 lb24.9 kg | Reverse Nordic Curl:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Leg Extension:86 lb39 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:121 lb54.9 kg | Reverse Nordic Curl:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Leg Extension:158 lb71.7 kg |
| 150 lb 68 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:57 lb25.9 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:90 lb40.8 kg | Reverse Nordic Curl:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Leg Extension:126 lb57.2 kg | Reverse Nordic Curl:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Leg Extension:166 lb75.3 kg |
| 160 lb 72.6 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:60 lb27.2 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:94 lb42.6 kg | Reverse Nordic Curl:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Leg Extension:132 lb59.9 kg | Reverse Nordic Curl:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Leg Extension:173 lb78.5 kg |
| 170 lb 77.1 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:62 lb28.1 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:97 lb44 kg | Reverse Nordic Curl:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Leg Extension:137 lb62.1 kg | Reverse Nordic Curl:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Leg Extension:180 lb81.6 kg |
| 180 lb 81.6 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:65 lb29.5 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:101 lb45.8 kg | Reverse Nordic Curl:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Leg Extension:143 lb64.9 kg | Reverse Nordic Curl:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Leg Extension:187 lb84.8 kg |
| 190 lb 86.2 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:67 lb30.4 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:105 lb47.6 kg | Reverse Nordic Curl:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Leg Extension:148 lb67.1 kg | Reverse Nordic Curl:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps Leg Extension:194 lb88 kg |
| 200 lb 90.7 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:69 lb31.3 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:109 lb49.4 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:153 lb69.4 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:201 lb91.2 kg |
| 210 lb 95.3 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:72 lb32.7 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:112 lb50.8 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:158 lb71.7 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:207 lb93.9 kg |
| 220 lb 99.8 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:74 lb33.6 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:116 lb52.6 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:163 lb73.9 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:214 lb97.1 kg |
| 230 lb 104.3 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:76 lb34.5 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:119 lb54 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:168 lb76.2 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:220 lb99.8 kg |
| 240 lb 108.9 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:78 lb35.4 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:123 lb55.8 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:173 lb78.5 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:227 lb103 kg |
| 250 lb 113.4 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:80 lb36.3 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:126 lb57.2 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:178 lb80.7 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:233 lb105.7 kg |
| 260 lb 117.9 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:83 lb37.6 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:129 lb58.5 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:182 lb82.6 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:239 lb108.4 kg |
| 270 lb 122.5 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:85 lb38.6 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:133 lb60.3 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:187 lb84.8 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:245 lb111.1 kg |
| 280 lb 127 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:87 lb39.5 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:136 lb61.7 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:192 lb87.1 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:251 lb113.9 kg |
| 290 lb 131.5 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:89 lb40.4 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:139 lb63 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:196 lb88.9 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:257 lb116.6 kg |
| 300 lb 136.1 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:91 lb41.3 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:142 lb64.4 kg | Reverse Nordic Curl:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Leg Extension:201 lb91.2 kg | Reverse Nordic Curl:Under 30: 26 reps30–39: 23 reps40–49: 21 reps50–59: 17 reps60+: 13 reps Leg Extension:263 lb119.3 kg |
Women’s Reverse Nordic Curl 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 | Reverse Nordic Curl:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Leg Extension:29 lb13.2 kg | Reverse Nordic Curl:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Leg Extension:46 lb20.9 kg | Reverse Nordic Curl:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Leg Extension:69 lb31.3 kg | Reverse Nordic Curl:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Leg Extension:89 lb40.4 kg |
| 110 lb 49.9 kg | Reverse Nordic Curl:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Leg Extension:31 lb14.1 kg | Reverse Nordic Curl:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Leg Extension:49 lb22.2 kg | Reverse Nordic Curl:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Leg Extension:73 lb33.1 kg | Reverse Nordic Curl:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Leg Extension:95 lb43.1 kg |
| 120 lb 54.4 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:33 lb15 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:52 lb23.6 kg | Reverse Nordic Curl:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Leg Extension:78 lb35.4 kg | Reverse Nordic Curl:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Leg Extension:101 lb45.8 kg |
| 130 lb 59 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:35 lb15.9 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:55 lb24.9 kg | Reverse Nordic Curl:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Leg Extension:82 lb37.2 kg | Reverse Nordic Curl:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Leg Extension:106 lb48.1 kg |
| 140 lb 63.5 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:36 lb16.3 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:57 lb25.9 kg | Reverse Nordic Curl:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Leg Extension:86 lb39 kg | Reverse Nordic Curl:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Leg Extension:112 lb50.8 kg |
| 150 lb 68 kg | Reverse Nordic Curl:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Leg Extension:38 lb17.2 kg | Reverse Nordic Curl:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Leg Extension:60 lb27.2 kg | Reverse Nordic Curl:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Leg Extension:90 lb40.8 kg | Reverse Nordic Curl:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Leg Extension:117 lb53.1 kg |
| 160 lb 72.6 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:40 lb18.1 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:63 lb28.6 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:94 lb42.6 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:122 lb55.3 kg |
| 170 lb 77.1 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:41 lb18.6 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:65 lb29.5 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:98 lb44.5 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:127 lb57.6 kg |
| 180 lb 81.6 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:43 lb19.5 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:68 lb30.8 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:102 lb46.3 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:132 lb59.9 kg |
| 190 lb 86.2 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:44 lb20 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:70 lb31.8 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:105 lb47.6 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:137 lb62.1 kg |
| 200 lb 90.7 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:46 lb20.9 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:73 lb33.1 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:109 lb49.4 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:142 lb64.4 kg |
| 210 lb 95.3 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:48 lb21.8 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:75 lb34 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:113 lb51.3 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:146 lb66.2 kg |
| 220 lb 99.8 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:49 lb22.2 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:77 lb34.9 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:116 lb52.6 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:151 lb68.5 kg |
| 230 lb 104.3 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:51 lb23.1 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:80 lb36.3 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:120 lb54.4 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:156 lb70.8 kg |
| 240 lb 108.9 kg | Reverse Nordic Curl:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Leg Extension:52 lb23.6 kg | Reverse Nordic Curl:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Leg Extension:82 lb37.2 kg | Reverse Nordic Curl:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Leg Extension:123 lb55.8 kg | Reverse Nordic Curl:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Leg Extension:160 lb72.6 kg |
How Your Reverse Nordic Curl 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 reps-to-weight conversion.
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 Reverse Nordic Curl result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight reverse Nordic curl set scored by total strict reps and does not convert the repetitions into an estimated weight.
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 reverse Nordic curl | Rate one continuous strict bodyweight reverse Nordic curl set without converting repetitions into weight. Measurement: Total strict reps. |
| 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 Reverse Nordic Curl 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 Reverse Nordic Curl 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.
Reverse Nordic Curl and Leg Extension Exercises Used by This Calculator
This calculator uses a strict bodyweight reverse Nordic curl and a bilateral machine leg extension. Use strict canonical Reverse Nordic Curl and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the hips extended through one continuous set
Start and finish tall kneeling and lean backward under control without hand push-off, hip folding, bouncing, or shortened range. Do not count hamstring Nordics, assisted, weighted, partial, hip-folded, or combined-set reps.
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 Reverse Nordic Curl result and one recent Leg Extension result
Use each exercise’s canonical input: No external load for Reverse Nordic Curl and Displayed bilateral machine weight for Leg Extension.
Related Tools
- Reverse Nordic Curl Strength Standards — View the individual Reverse Nordic Curl standards and next strength-level target.
- Leg Extension — View the individual Leg Extension standards and next strength-level target.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.