Barbell Side Lunge vs Lying Leg Curl
Compare your barbell side lunge 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 estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, hip contact and lower-leg pad stay consistent. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Lying Leg Curl Strength Standards
The paired standards below show what the barbell side lunge and lying leg curl each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Side Lunge / Lying Leg Curl in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Side Lunge vs Lying Leg Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Lying Leg Curl | 36 lb16.3 kg | 60 lb27.2 kg | 90 lb40.8 kg | 118 lb53.5 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Lying Leg Curl | 38 lb17.2 kg | 64 lb29 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Lying Leg Curl | 40 lb18.1 kg | 67 lb30.4 kg | 100 lb45.4 kg | 131 lb59.4 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Lying Leg Curl | 42 lb19.1 kg | 70 lb31.8 kg | 104 lb47.2 kg | 137 lb62.1 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Lying Leg Curl | 44 lb20 kg | 73 lb33.1 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Lying Leg Curl | 45 lb20.4 kg | 76 lb34.5 kg | 113 lb51.3 kg | 149 lb67.6 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Lying Leg Curl | 47 lb21.3 kg | 79 lb35.8 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Lying Leg Curl | 49 lb22.2 kg | 82 lb37.2 kg | 122 lb55.3 kg | 160 lb72.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Lying Leg Curl | 51 lb23.1 kg | 85 lb38.6 kg | 126 lb57.2 kg | 166 lb75.3 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Lying Leg Curl | 52 lb23.6 kg | 88 lb39.9 kg | 130 lb59 kg | 171 lb77.6 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Lying Leg Curl | 54 lb24.5 kg | 90 lb40.8 kg | 135 lb61.2 kg | 176 lb79.8 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Lying Leg Curl | 56 lb25.4 kg | 93 lb42.2 kg | 139 lb63 kg | 182 lb82.6 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Lying Leg Curl | 57 lb25.9 kg | 96 lb43.5 kg | 143 lb64.9 kg | 187 lb84.8 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Lying Leg Curl | 59 lb26.8 kg | 98 lb44.5 kg | 146 lb66.2 kg | 192 lb87.1 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Lying Leg Curl | 60 lb27.2 kg | 101 lb45.8 kg | 150 lb68 kg | 197 lb89.4 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Lying Leg Curl | 62 lb28.1 kg | 104 lb47.2 kg | 154 lb69.9 kg | 202 lb91.6 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Lying Leg Curl | 63 lb28.6 kg | 106 lb48.1 kg | 158 lb71.7 kg | 207 lb93.9 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Lying Leg Curl | 65 lb29.5 kg | 109 lb49.4 kg | 162 lb73.5 kg | 212 lb96.2 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Lying Leg Curl | 66 lb29.9 kg | 111 lb50.3 kg | 165 lb74.8 kg | 217 lb98.4 kg |
Women’s Barbell Side Lunge vs Lying Leg Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Lying Leg Curl | 22 lb10 kg | 37 lb16.8 kg | 56 lb25.4 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Lying Leg Curl | 24 lb10.9 kg | 39 lb17.7 kg | 60 lb27.2 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Lying Leg Curl | 25 lb11.3 kg | 41 lb18.6 kg | 64 lb29 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Lying Leg Curl | 26 lb11.8 kg | 44 lb20 kg | 67 lb30.4 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Lying Leg Curl | 28 lb12.7 kg | 46 lb20.9 kg | 71 lb32.2 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Lying Leg Curl | 29 lb13.2 kg | 48 lb21.8 kg | 74 lb33.6 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Lying Leg Curl | 30 lb13.6 kg | 50 lb22.7 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Lying Leg Curl | 32 lb14.5 kg | 52 lb23.6 kg | 80 lb36.3 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Lying Leg Curl | 33 lb15 kg | 54 lb24.5 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Lying Leg Curl | 34 lb15.4 kg | 56 lb25.4 kg | 87 lb39.5 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Lying Leg Curl | 35 lb15.9 kg | 58 lb26.3 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Lying Leg Curl | 36 lb16.3 kg | 60 lb27.2 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Lying Leg Curl | 37 lb16.8 kg | 62 lb28.1 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Lying Leg Curl | 39 lb17.7 kg | 64 lb29 kg | 98 lb44.5 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Lying Leg Curl | 40 lb18.1 kg | 66 lb29.9 kg | 101 lb45.8 kg | 135 lb61.2 kg |
How Your Barbell Side Lunge vs Lying Leg Curl Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Side Lunge vs Lying Leg Curl comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell side lunge strength level
For barbell side lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the lying leg curl strength level
The lying leg curl rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the lying leg curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Side Lunge and Lying Leg Curl Standards Differ
What the men’s data shows:
The barbell side lunge and lying leg curl standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 6.3 kg at 120 lb and 11.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Leg Curl standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Lying Leg Curl standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Lying Leg Curl Standards Differ
What the women’s data shows:
The barbell side lunge and lying leg curl standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Intermediate, Advanced, and Elite keep the same higher-target direction.
4.6 → 7.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Leg Curl standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Lying Leg Curl standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Lying Leg Curl Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict lying leg curl using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Lying Leg Curl tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Lying Leg Curl setup and load convention
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. Controlled near-extended start position required. Controlled flexed-knee finish required. Controlled return required. Same machine, body pad, thigh restraint, pad, and range for the full set. No partial pulses or shortened-range reps. No stack bounce or machine rebound. No hip lift, pad slide, pelvis rotation, torso heave, or aggressive handle-pulling. No unilateral, alternating-leg, or one-leg-assisted reps. No forced reps, partner assistance, or uncontrolled returns.
Enter one recent Barbell Side Lunge result and one recent Lying Leg Curl result
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Lying Leg Curl — View the individual Lying Leg Curl standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.