Lying Leg Curl vs Hip Thrust Strength Standards
Compare your lying leg curl and hip thrust 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 barbell hip thrust with the upper back supported on a bench, a consistent bottom position, and a controlled full hip lockout. 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 Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lying leg curl and hip thrust 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 hip thrust.
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 / Hip Thrust, 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 Hip Thrust Standards
How to read the table: The first number is Lying Leg Curl; the second is Hip Thrust. 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 / 126 lb 16.3 / 57.2 kg | 60 / 182 lb 27.2 / 82.6 kg | 90 / 252 lb 40.8 / 114.3 kg | 118 / 336 lb 53.5 / 152.4 kg |
| 130 lb 59 kg | 38 / 133 lb 17.2 / 60.3 kg | 64 / 192 lb 29 / 87.1 kg | 95 / 266 lb 43.1 / 120.7 kg | 124 / 354 lb 56.2 / 160.6 kg |
| 140 lb 63.5 kg | 40 / 140 lb 18.1 / 63.5 kg | 67 / 202 lb 30.4 / 91.6 kg | 100 / 279 lb 45.4 / 126.6 kg | 131 / 372 lb 59.4 / 168.7 kg |
| 150 lb 68 kg | 42 / 146 lb 19.1 / 66.2 kg | 70 / 211 lb 31.8 / 95.7 kg | 104 / 292 lb 47.2 / 132.4 kg | 137 / 390 lb 62.1 / 176.9 kg |
| 160 lb 72.6 kg | 44 / 152 lb 20 / 68.9 kg | 73 / 220 lb 33.1 / 99.8 kg | 109 / 305 lb 49.4 / 138.3 kg | 143 / 407 lb 64.9 / 184.6 kg |
| 170 lb 77.1 kg | 45 / 159 lb 20.4 / 72.1 kg | 76 / 229 lb 34.5 / 103.9 kg | 113 / 318 lb 51.3 / 144.2 kg | 149 / 423 lb 67.6 / 191.9 kg |
| 180 lb 81.6 kg | 47 / 165 lb 21.3 / 74.8 kg | 79 / 238 lb 35.8 / 108 kg | 118 / 330 lb 53.5 / 149.7 kg | 154 / 440 lb 69.9 / 199.6 kg |
| 190 lb 86.2 kg | 49 / 171 lb 22.2 / 77.6 kg | 82 / 247 lb 37.2 / 112 kg | 122 / 342 lb 55.3 / 155.1 kg | 160 / 456 lb 72.6 / 206.8 kg |
| 200 lb 90.7 kg | 51 / 177 lb 23.1 / 80.3 kg | 85 / 256 lb 38.6 / 116.1 kg | 126 / 354 lb 57.2 / 160.6 kg | 166 / 472 lb 75.3 / 214.1 kg |
| 210 lb 95.3 kg | 52 / 183 lb 23.6 / 83 kg | 88 / 264 lb 39.9 / 119.7 kg | 130 / 366 lb 59 / 166 kg | 171 / 487 lb 77.6 / 220.9 kg |
| 220 lb 99.8 kg | 54 / 189 lb 24.5 / 85.7 kg | 90 / 272 lb 40.8 / 123.4 kg | 135 / 377 lb 61.2 / 171 kg | 176 / 503 lb 79.8 / 228.2 kg |
| 230 lb 104.3 kg | 56 / 194 lb 25.4 / 88 kg | 93 / 281 lb 42.2 / 127.5 kg | 139 / 388 lb 63 / 176 kg | 182 / 518 lb 82.6 / 235 kg |
| 240 lb 108.9 kg | 57 / 200 lb 25.9 / 90.7 kg | 96 / 289 lb 43.5 / 131.1 kg | 143 / 400 lb 64.9 / 181.4 kg | 187 / 533 lb 84.8 / 241.8 kg |
| 250 lb 113.4 kg | 59 / 205 lb 26.8 / 93 kg | 98 / 297 lb 44.5 / 134.7 kg | 146 / 411 lb 66.2 / 186.4 kg | 192 / 548 lb 87.1 / 248.6 kg |
| 260 lb 117.9 kg | 60 / 211 lb 27.2 / 95.7 kg | 101 / 304 lb 45.8 / 137.9 kg | 150 / 422 lb 68 / 191.4 kg | 197 / 562 lb 89.4 / 254.9 kg |
| 270 lb 122.5 kg | 62 / 216 lb 28.1 / 98 kg | 104 / 312 lb 47.2 / 141.5 kg | 154 / 432 lb 69.9 / 196 kg | 202 / 576 lb 91.6 / 261.3 kg |
| 280 lb 127 kg | 63 / 221 lb 28.6 / 100.2 kg | 106 / 320 lb 48.1 / 145.1 kg | 158 / 443 lb 71.7 / 200.9 kg | 207 / 591 lb 93.9 / 268.1 kg |
| 290 lb 131.5 kg | 65 / 227 lb 29.5 / 103 kg | 109 / 327 lb 49.4 / 148.3 kg | 162 / 453 lb 73.5 / 205.5 kg | 212 / 604 lb 96.2 / 274 kg |
| 300 lb 136.1 kg | 66 / 232 lb 29.9 / 105.2 kg | 111 / 335 lb 50.3 / 152 kg | 165 / 464 lb 74.8 / 210.5 kg | 217 / 618 lb 98.4 / 280.3 kg |
Women’s Lying Leg Curl vs Hip Thrust Standards
How to read the table: The first number is Lying Leg Curl; the second is Hip Thrust. 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 / 126 lb 10 / 57.2 kg | 37 / 183 lb 16.8 / 83 kg | 56 / 252 lb 25.4 / 114.3 kg | 76 / 332 lb 34.5 / 150.6 kg |
| 110 lb 49.9 kg | 24 / 134 lb 10.9 / 60.8 kg | 39 / 195 lb 17.7 / 88.5 kg | 60 / 268 lb 27.2 / 121.6 kg | 81 / 354 lb 36.7 / 160.6 kg |
| 120 lb 54.4 kg | 25 / 142 lb 11.3 / 64.4 kg | 41 / 207 lb 18.6 / 93.9 kg | 64 / 284 lb 29 / 128.8 kg | 85 / 375 lb 38.6 / 170.1 kg |
| 130 lb 59 kg | 26 / 150 lb 11.8 / 68 kg | 44 / 218 lb 20 / 98.9 kg | 67 / 300 lb 30.4 / 136.1 kg | 90 / 395 lb 40.8 / 179.2 kg |
| 140 lb 63.5 kg | 28 / 158 lb 12.7 / 71.7 kg | 46 / 229 lb 20.9 / 103.9 kg | 71 / 315 lb 32.2 / 142.9 kg | 95 / 415 lb 43.1 / 188.2 kg |
| 150 lb 68 kg | 29 / 165 lb 13.2 / 74.8 kg | 48 / 240 lb 21.8 / 108.9 kg | 74 / 330 lb 33.6 / 149.7 kg | 99 / 435 lb 44.9 / 197.3 kg |
| 160 lb 72.6 kg | 30 / 172 lb 13.6 / 78 kg | 50 / 251 lb 22.7 / 113.9 kg | 77 / 345 lb 34.9 / 156.5 kg | 103 / 454 lb 46.7 / 205.9 kg |
| 170 lb 77.1 kg | 32 / 179 lb 14.5 / 81.2 kg | 52 / 261 lb 23.6 / 118.4 kg | 80 / 359 lb 36.3 / 162.8 kg | 108 / 473 lb 49 / 214.5 kg |
| 180 lb 81.6 kg | 33 / 186 lb 15 / 84.4 kg | 54 / 271 lb 24.5 / 122.9 kg | 84 / 373 lb 38.1 / 169.2 kg | 112 / 491 lb 50.8 / 222.7 kg |
| 190 lb 86.2 kg | 34 / 193 lb 15.4 / 87.5 kg | 56 / 281 lb 25.4 / 127.5 kg | 87 / 386 lb 39.5 / 175.1 kg | 116 / 509 lb 52.6 / 230.9 kg |
| 200 lb 90.7 kg | 35 / 200 lb 15.9 / 90.7 kg | 58 / 291 lb 26.3 / 132 kg | 90 / 400 lb 40.8 / 181.4 kg | 120 / 527 lb 54.4 / 239 kg |
| 210 lb 95.3 kg | 36 / 206 lb 16.3 / 93.4 kg | 60 / 300 lb 27.2 / 136.1 kg | 93 / 413 lb 42.2 / 187.3 kg | 124 / 544 lb 56.2 / 246.8 kg |
| 220 lb 99.8 kg | 37 / 213 lb 16.8 / 96.6 kg | 62 / 310 lb 28.1 / 140.6 kg | 96 / 426 lb 43.5 / 193.2 kg | 128 / 562 lb 58.1 / 254.9 kg |
| 230 lb 104.3 kg | 39 / 219 lb 17.7 / 99.3 kg | 64 / 319 lb 29 / 144.7 kg | 98 / 439 lb 44.5 / 199.1 kg | 132 / 578 lb 59.9 / 262.2 kg |
| 240 lb 108.9 kg | 40 / 226 lb 18.1 / 102.5 kg | 66 / 328 lb 29.9 / 148.8 kg | 101 / 451 lb 45.8 / 204.6 kg | 135 / 595 lb 61.2 / 269.9 kg |
How Your Lying Leg Curl vs Hip Thrust 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 hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Hip Thrust 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 thrust more total weight 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 hip thrust | Adjust hip thrust 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 Hip Thrust 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 hip thrust 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.
98.9 → 181.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the lying leg curl standard. A plus sign means the hip thrust standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +90 lb +40.9 kg | +122 lb +55.4 kg | +162 lb +73.5 kg | +218 lb +98.9 kg |
| 130 lb 59 kg | +95 lb +43.1 kg | +128 lb +58.1 kg | +171 lb +77.6 kg | +230 lb +104.4 kg |
| 140 lb 63.5 kg | +100 lb +45.4 kg | +135 lb +61.2 kg | +179 lb +81.2 kg | +241 lb +109.3 kg |
| 150 lb 68 kg | +104 lb +47.1 kg | +141 lb +63.9 kg | +188 lb +85.2 kg | +253 lb +114.8 kg |
| 160 lb 72.6 kg | +108 lb +48.9 kg | +147 lb +66.7 kg | +196 lb +88.9 kg | +264 lb +119.7 kg |
| 170 lb 77.1 kg | +114 lb +51.7 kg | +153 lb +69.4 kg | +205 lb +92.9 kg | +274 lb +124.3 kg |
| 180 lb 81.6 kg | +118 lb +53.5 kg | +159 lb +72.2 kg | +212 lb +96.2 kg | +286 lb +129.7 kg |
| 190 lb 86.2 kg | +122 lb +55.4 kg | +165 lb +74.8 kg | +220 lb +99.8 kg | +296 lb +134.2 kg |
| 200 lb 90.7 kg | +126 lb +57.2 kg | +171 lb +77.5 kg | +228 lb +103.4 kg | +306 lb +138.8 kg |
| 210 lb 95.3 kg | +131 lb +59.4 kg | +176 lb +79.8 kg | +236 lb +107 kg | +316 lb +143.3 kg |
| 220 lb 99.8 kg | +135 lb +61.2 kg | +182 lb +82.6 kg | +242 lb +109.8 kg | +327 lb +148.4 kg |
| 230 lb 104.3 kg | +138 lb +62.6 kg | +188 lb +85.3 kg | +249 lb +113 kg | +336 lb +152.4 kg |
| 240 lb 108.9 kg | +143 lb +64.8 kg | +193 lb +87.6 kg | +257 lb +116.5 kg | +346 lb +157 kg |
| 250 lb 113.4 kg | +146 lb +66.2 kg | +199 lb +90.2 kg | +265 lb +120.2 kg | +356 lb +161.5 kg |
| 260 lb 117.9 kg | +151 lb +68.5 kg | +203 lb +92.1 kg | +272 lb +123.4 kg | +365 lb +165.5 kg |
| 270 lb 122.5 kg | +154 lb +69.9 kg | +208 lb +94.3 kg | +278 lb +126.1 kg | +374 lb +169.7 kg |
| 280 lb 127 kg | +158 lb +71.6 kg | +214 lb +97 kg | +285 lb +129.2 kg | +384 lb +174.2 kg |
| 290 lb 131.5 kg | +162 lb +73.5 kg | +218 lb +98.9 kg | +291 lb +132 kg | +392 lb +177.8 kg |
| 300 lb 136.1 kg | +166 lb +75.3 kg | +224 lb +101.7 kg | +299 lb +135.7 kg | +401 lb +181.9 kg |
How Women’s Lying Leg Curl and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
116.1 → 208.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the lying leg curl standard. A plus sign means the hip thrust standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +104 lb +47.2 kg | +146 lb +66.2 kg | +196 lb +88.9 kg | +256 lb +116.1 kg |
| 110 lb 49.9 kg | +110 lb +49.9 kg | +156 lb +70.8 kg | +208 lb +94.4 kg | +273 lb +123.9 kg |
| 120 lb 54.4 kg | +117 lb +53.1 kg | +166 lb +75.3 kg | +220 lb +99.8 kg | +290 lb +131.5 kg |
| 130 lb 59 kg | +124 lb +56.2 kg | +174 lb +78.9 kg | +233 lb +105.7 kg | +305 lb +138.4 kg |
| 140 lb 63.5 kg | +130 lb +59 kg | +183 lb +83 kg | +244 lb +110.7 kg | +320 lb +145.1 kg |
| 150 lb 68 kg | +136 lb +61.6 kg | +192 lb +87.1 kg | +256 lb +116.1 kg | +336 lb +152.4 kg |
| 160 lb 72.6 kg | +142 lb +64.4 kg | +201 lb +91.2 kg | +268 lb +121.6 kg | +351 lb +159.2 kg |
| 170 lb 77.1 kg | +147 lb +66.7 kg | +209 lb +94.8 kg | +279 lb +126.5 kg | +365 lb +165.5 kg |
| 180 lb 81.6 kg | +153 lb +69.4 kg | +217 lb +98.4 kg | +289 lb +131.1 kg | +379 lb +171.9 kg |
| 190 lb 86.2 kg | +159 lb +72.1 kg | +225 lb +102.1 kg | +299 lb +135.6 kg | +393 lb +178.3 kg |
| 200 lb 90.7 kg | +165 lb +74.8 kg | +233 lb +105.7 kg | +310 lb +140.6 kg | +407 lb +184.6 kg |
| 210 lb 95.3 kg | +170 lb +77.1 kg | +240 lb +108.9 kg | +320 lb +145.1 kg | +420 lb +190.6 kg |
| 220 lb 99.8 kg | +176 lb +79.8 kg | +248 lb +112.5 kg | +330 lb +149.7 kg | +434 lb +196.8 kg |
| 230 lb 104.3 kg | +180 lb +81.6 kg | +255 lb +115.7 kg | +341 lb +154.6 kg | +446 lb +202.3 kg |
| 240 lb 108.9 kg | +186 lb +84.4 kg | +262 lb +118.9 kg | +350 lb +158.8 kg | +460 lb +208.7 kg |
Lying Leg Curl and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict lying leg curl and a bench-supported barbell hip thrust. Use strict canonical Lying Leg Curl and Hip Thrust 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 bench-supported barbell hip thrust
Support the upper back on a stable bench, lower to a repeatable bottom position, and drive through planted feet to full hip extension without lumbar hyperextension. Do not enter a floor glute bridge, Smith-machine thrust, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent Lying Leg Curl result and one recent Hip Thrust 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.
- Barbell Hip Thrust — View the individual Hip Thrust 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.
- Leg Extension — 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.