Reverse Hyperextension vs Lying Leg Curl Strength Standards
Compare your reverse hyperextension and lying 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.
Use each exercise's canonical input: Weight used for Reverse Hyperextension and Displayed machine or stack weight for Lying Leg Curl. Use the entered weight for strict Reverse Hyperextension and a strict, repeatable lying 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.
Reverse Hyperextension vs Lying Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse hyperextension and lying 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 reverse hyperextension and lying 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 Reverse Hyperextension / Lying 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 Reverse Hyperextension vs Lying Leg Curl Standards
How to read the table: The first number is Reverse Hyperextension; the second is Lying 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 | 112 / 36 lb 50.8 / 16.3 kg | 154 / 60 lb 69.9 / 27.2 kg | 213 / 90 lb 96.6 / 40.8 kg | 280 / 118 lb 127 / 53.5 kg |
| 130 lb 59 kg | 118 / 38 lb 53.5 / 17.2 kg | 162 / 64 lb 73.5 / 29 kg | 225 / 95 lb 102.1 / 43.1 kg | 295 / 124 lb 133.8 / 56.2 kg |
| 140 lb 63.5 kg | 124 / 40 lb 56.2 / 18.1 kg | 171 / 67 lb 77.6 / 30.4 kg | 237 / 100 lb 107.5 / 45.4 kg | 310 / 131 lb 140.6 / 59.4 kg |
| 150 lb 68 kg | 130 / 42 lb 59 / 19.1 kg | 179 / 70 lb 81.2 / 31.8 kg | 248 / 104 lb 112.5 / 47.2 kg | 325 / 137 lb 147.4 / 62.1 kg |
| 160 lb 72.6 kg | 136 / 44 lb 61.7 / 20 kg | 186 / 73 lb 84.4 / 33.1 kg | 259 / 109 lb 117.5 / 49.4 kg | 339 / 143 lb 153.8 / 64.9 kg |
| 170 lb 77.1 kg | 141 / 45 lb 64 / 20.4 kg | 194 / 76 lb 88 / 34.5 kg | 269 / 113 lb 122 / 51.3 kg | 353 / 149 lb 160.1 / 67.6 kg |
| 180 lb 81.6 kg | 147 / 47 lb 66.7 / 21.3 kg | 202 / 79 lb 91.6 / 35.8 kg | 280 / 118 lb 127 / 53.5 kg | 367 / 154 lb 166.5 / 69.9 kg |
| 190 lb 86.2 kg | 152 / 49 lb 68.9 / 22.2 kg | 209 / 82 lb 94.8 / 37.2 kg | 290 / 122 lb 131.5 / 55.3 kg | 380 / 160 lb 172.4 / 72.6 kg |
| 200 lb 90.7 kg | 157 / 51 lb 71.2 / 23.1 kg | 216 / 85 lb 98 / 38.6 kg | 300 / 126 lb 136.1 / 57.2 kg | 393 / 166 lb 178.3 / 75.3 kg |
| 210 lb 95.3 kg | 162 / 52 lb 73.5 / 23.6 kg | 223 / 88 lb 101.2 / 39.9 kg | 310 / 130 lb 140.6 / 59 kg | 406 / 171 lb 184.2 / 77.6 kg |
| 220 lb 99.8 kg | 168 / 54 lb 76.2 / 24.5 kg | 230 / 90 lb 104.3 / 40.8 kg | 320 / 135 lb 145.1 / 61.2 kg | 419 / 176 lb 190.1 / 79.8 kg |
| 230 lb 104.3 kg | 173 / 56 lb 78.5 / 25.4 kg | 237 / 93 lb 107.5 / 42.2 kg | 329 / 139 lb 149.2 / 63 kg | 432 / 182 lb 196 / 82.6 kg |
| 240 lb 108.9 kg | 178 / 57 lb 80.7 / 25.9 kg | 244 / 96 lb 110.7 / 43.5 kg | 339 / 143 lb 153.8 / 64.9 kg | 444 / 187 lb 201.4 / 84.8 kg |
| 250 lb 113.4 kg | 183 / 59 lb 83 / 26.8 kg | 251 / 98 lb 113.9 / 44.5 kg | 348 / 146 lb 157.9 / 66.2 kg | 456 / 192 lb 206.8 / 87.1 kg |
| 260 lb 117.9 kg | 187 / 60 lb 84.8 / 27.2 kg | 258 / 101 lb 117 / 45.8 kg | 357 / 150 lb 161.9 / 68 kg | 468 / 197 lb 212.3 / 89.4 kg |
| 270 lb 122.5 kg | 192 / 62 lb 87.1 / 28.1 kg | 264 / 104 lb 119.7 / 47.2 kg | 367 / 154 lb 166.5 / 69.9 kg | 480 / 202 lb 217.7 / 91.6 kg |
| 280 lb 127 kg | 197 / 63 lb 89.4 / 28.6 kg | 271 / 106 lb 122.9 / 48.1 kg | 376 / 158 lb 170.6 / 71.7 kg | 492 / 207 lb 223.2 / 93.9 kg |
| 290 lb 131.5 kg | 201 / 65 lb 91.2 / 29.5 kg | 277 / 109 lb 125.6 / 49.4 kg | 384 / 162 lb 174.2 / 73.5 kg | 504 / 212 lb 228.6 / 96.2 kg |
| 300 lb 136.1 kg | 206 / 66 lb 93.4 / 29.9 kg | 283 / 111 lb 128.4 / 50.3 kg | 393 / 165 lb 178.3 / 74.8 kg | 515 / 217 lb 233.6 / 98.4 kg |
Women’s Reverse Hyperextension vs Lying Leg Curl Standards
How to read the table: The first number is Reverse Hyperextension; the second is Lying 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 | 92 / 22 lb 41.7 / 10 kg | 129 / 37 lb 58.5 / 16.8 kg | 178 / 56 lb 80.7 / 25.4 kg | 235 / 76 lb 106.6 / 34.5 kg |
| 110 lb 49.9 kg | 98 / 24 lb 44.5 / 10.9 kg | 137 / 39 lb 62.1 / 17.7 kg | 189 / 60 lb 85.7 / 27.2 kg | 250 / 81 lb 113.4 / 36.7 kg |
| 120 lb 54.4 kg | 103 / 25 lb 46.7 / 11.3 kg | 146 / 41 lb 66.2 / 18.6 kg | 201 / 64 lb 91.2 / 29 kg | 265 / 85 lb 120.2 / 38.6 kg |
| 130 lb 59 kg | 109 / 26 lb 49.4 / 11.8 kg | 154 / 44 lb 69.9 / 20 kg | 212 / 67 lb 96.2 / 30.4 kg | 280 / 90 lb 127 / 40.8 kg |
| 140 lb 63.5 kg | 115 / 28 lb 52.2 / 12.7 kg | 161 / 46 lb 73 / 20.9 kg | 223 / 71 lb 101.2 / 32.2 kg | 294 / 95 lb 133.4 / 43.1 kg |
| 150 lb 68 kg | 120 / 29 lb 54.4 / 13.2 kg | 169 / 48 lb 76.7 / 21.8 kg | 233 / 74 lb 105.7 / 33.6 kg | 308 / 99 lb 139.7 / 44.9 kg |
| 160 lb 72.6 kg | 125 / 30 lb 56.7 / 13.6 kg | 176 / 50 lb 79.8 / 22.7 kg | 243 / 77 lb 110.2 / 34.9 kg | 322 / 103 lb 146.1 / 46.7 kg |
| 170 lb 77.1 kg | 130 / 32 lb 59 / 14.5 kg | 184 / 52 lb 83.5 / 23.6 kg | 253 / 80 lb 114.8 / 36.3 kg | 335 / 108 lb 152 / 49 kg |
| 180 lb 81.6 kg | 136 / 33 lb 61.7 / 15 kg | 191 / 54 lb 86.6 / 24.5 kg | 263 / 84 lb 119.3 / 38.1 kg | 348 / 112 lb 157.9 / 50.8 kg |
| 190 lb 86.2 kg | 140 / 34 lb 63.5 / 15.4 kg | 198 / 56 lb 89.8 / 25.4 kg | 273 / 87 lb 123.8 / 39.5 kg | 361 / 116 lb 163.7 / 52.6 kg |
| 200 lb 90.7 kg | 145 / 35 lb 65.8 / 15.9 kg | 205 / 58 lb 93 / 26.3 kg | 282 / 90 lb 127.9 / 40.8 kg | 373 / 120 lb 169.2 / 54.4 kg |
| 210 lb 95.3 kg | 150 / 36 lb 68 / 16.3 kg | 211 / 60 lb 95.7 / 27.2 kg | 292 / 93 lb 132.4 / 42.2 kg | 385 / 124 lb 174.6 / 56.2 kg |
| 220 lb 99.8 kg | 155 / 37 lb 70.3 / 16.8 kg | 218 / 62 lb 98.9 / 28.1 kg | 301 / 96 lb 136.5 / 43.5 kg | 398 / 128 lb 180.5 / 58.1 kg |
| 230 lb 104.3 kg | 160 / 39 lb 72.6 / 17.7 kg | 225 / 64 lb 102.1 / 29 kg | 310 / 98 lb 140.6 / 44.5 kg | 410 / 132 lb 186 / 59.9 kg |
| 240 lb 108.9 kg | 164 / 40 lb 74.4 / 18.1 kg | 231 / 66 lb 104.8 / 29.9 kg | 319 / 101 lb 144.7 / 45.8 kg | 421 / 135 lb 191 / 61.2 kg |
How Your Reverse Hyperextension vs Lying 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 reverse hyperextension strength level
The standards use the sex-specific thresholds from the individual Reverse Hyperextension 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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.
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 reverse hyperextension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the lying leg curl | Adjust lying 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 Reverse Hyperextension and Lying 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 lying leg curl standard is higher; below zero means the reverse hyperextension 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.
73.5 → 135.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the reverse hyperextension standard. A plus sign means the lying leg curl standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −76 lb −34.5 kg | −94 lb −42.7 kg | −123 lb −55.8 kg | −162 lb −73.5 kg |
| 130 lb 59 kg | −80 lb −36.3 kg | −98 lb −44.5 kg | −130 lb −59 kg | −171 lb −77.6 kg |
| 140 lb 63.5 kg | −84 lb −38.1 kg | −104 lb −47.2 kg | −137 lb −62.1 kg | −179 lb −81.2 kg |
| 150 lb 68 kg | −88 lb −39.9 kg | −109 lb −49.4 kg | −144 lb −65.3 kg | −188 lb −85.3 kg |
| 160 lb 72.6 kg | −92 lb −41.7 kg | −113 lb −51.3 kg | −150 lb −68.1 kg | −196 lb −88.9 kg |
| 170 lb 77.1 kg | −96 lb −43.6 kg | −118 lb −53.5 kg | −156 lb −70.7 kg | −204 lb −92.5 kg |
| 180 lb 81.6 kg | −100 lb −45.4 kg | −123 lb −55.8 kg | −162 lb −73.5 kg | −213 lb −96.6 kg |
| 190 lb 86.2 kg | −103 lb −46.7 kg | −127 lb −57.6 kg | −168 lb −76.2 kg | −220 lb −99.8 kg |
| 200 lb 90.7 kg | −106 lb −48.1 kg | −131 lb −59.4 kg | −174 lb −78.9 kg | −227 lb −103 kg |
| 210 lb 95.3 kg | −110 lb −49.9 kg | −135 lb −61.3 kg | −180 lb −81.6 kg | −235 lb −106.6 kg |
| 220 lb 99.8 kg | −114 lb −51.7 kg | −140 lb −63.5 kg | −185 lb −83.9 kg | −243 lb −110.3 kg |
| 230 lb 104.3 kg | −117 lb −53.1 kg | −144 lb −65.3 kg | −190 lb −86.2 kg | −250 lb −113.4 kg |
| 240 lb 108.9 kg | −121 lb −54.8 kg | −148 lb −67.2 kg | −196 lb −88.9 kg | −257 lb −116.6 kg |
| 250 lb 113.4 kg | −124 lb −56.2 kg | −153 lb −69.4 kg | −202 lb −91.7 kg | −264 lb −119.7 kg |
| 260 lb 117.9 kg | −127 lb −57.6 kg | −157 lb −71.2 kg | −207 lb −93.9 kg | −271 lb −122.9 kg |
| 270 lb 122.5 kg | −130 lb −59 kg | −160 lb −72.5 kg | −213 lb −96.6 kg | −278 lb −126.1 kg |
| 280 lb 127 kg | −134 lb −60.8 kg | −165 lb −74.8 kg | −218 lb −98.9 kg | −285 lb −129.3 kg |
| 290 lb 131.5 kg | −136 lb −61.7 kg | −168 lb −76.2 kg | −222 lb −100.7 kg | −292 lb −132.4 kg |
| 300 lb 136.1 kg | −140 lb −63.5 kg | −172 lb −78.1 kg | −228 lb −103.5 kg | −298 lb −135.2 kg |
How Women’s Reverse Hyperextension and Lying 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.
72.1 → 129.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the reverse hyperextension standard. A plus sign means the lying leg curl standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −70 lb −31.7 kg | −92 lb −41.7 kg | −122 lb −55.3 kg | −159 lb −72.1 kg |
| 110 lb 49.9 kg | −74 lb −33.6 kg | −98 lb −44.4 kg | −129 lb −58.5 kg | −169 lb −76.7 kg |
| 120 lb 54.4 kg | −78 lb −35.4 kg | −105 lb −47.6 kg | −137 lb −62.2 kg | −180 lb −81.6 kg |
| 130 lb 59 kg | −83 lb −37.6 kg | −110 lb −49.9 kg | −145 lb −65.8 kg | −190 lb −86.2 kg |
| 140 lb 63.5 kg | −87 lb −39.5 kg | −115 lb −52.1 kg | −152 lb −69 kg | −199 lb −90.3 kg |
| 150 lb 68 kg | −91 lb −41.2 kg | −121 lb −54.9 kg | −159 lb −72.1 kg | −209 lb −94.8 kg |
| 160 lb 72.6 kg | −95 lb −43.1 kg | −126 lb −57.1 kg | −166 lb −75.3 kg | −219 lb −99.4 kg |
| 170 lb 77.1 kg | −98 lb −44.5 kg | −132 lb −59.9 kg | −173 lb −78.5 kg | −227 lb −103 kg |
| 180 lb 81.6 kg | −103 lb −46.7 kg | −137 lb −62.1 kg | −179 lb −81.2 kg | −236 lb −107.1 kg |
| 190 lb 86.2 kg | −106 lb −48.1 kg | −142 lb −64.4 kg | −186 lb −84.3 kg | −245 lb −111.1 kg |
| 200 lb 90.7 kg | −110 lb −49.9 kg | −147 lb −66.7 kg | −192 lb −87.1 kg | −253 lb −114.8 kg |
| 210 lb 95.3 kg | −114 lb −51.7 kg | −151 lb −68.5 kg | −199 lb −90.2 kg | −261 lb −118.4 kg |
| 220 lb 99.8 kg | −118 lb −53.5 kg | −156 lb −70.8 kg | −205 lb −93 kg | −270 lb −122.4 kg |
| 230 lb 104.3 kg | −121 lb −54.9 kg | −161 lb −73.1 kg | −212 lb −96.1 kg | −278 lb −126.1 kg |
| 240 lb 108.9 kg | −124 lb −56.3 kg | −165 lb −74.9 kg | −218 lb −98.9 kg | −286 lb −129.8 kg |
Reverse Hyperextension and Lying Leg Curl Exercises Used by This Calculator
This calculator uses a strict reverse hyperextension test and a strict lying leg curl. Use strict canonical Reverse Hyperextension and Lying Leg Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Hyperextension setup and load convention
the entered weight for strict Reverse Hyperextension valid Reverse Hyperextension reps Extend the hips by raising the legs or pendulum through the defined range without uncontrolled swinging. A valid finish requires controlled hip extension and return without lumbar overextension or machine rebound Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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.
Enter one recent Reverse Hyperextension result and one recent Lying Leg Curl result
Use each exercise’s canonical input: Weight used for Reverse Hyperextension and Displayed machine or stack weight for Lying Leg Curl.
Related Tools
- Reverse Hyperextension — View the individual Reverse Hyperextension standards and next strength-level target.
- Lying Leg Curl — View the individual Lying Leg Curl standards and next strength-level target.
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