Pendulum Squat vs Leg Extension Strength Standards
Compare your pendulum squat 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 pendulum squat on one machine using consistent foot position, full defined depth, and controlled supported standing extension 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.
Pendulum Squat vs Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum squat 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 pendulum squat 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 Pendulum Squat / 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 Pendulum Squat vs Leg Extension Standards
How to read the table: The first number is Pendulum Squat; 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 | 168 / 49 lb 76.2 / 22.2 kg | 252 / 77 lb 114.3 / 34.9 kg | 350 / 109 lb 158.8 / 49.4 kg | 448 / 143 lb 203.2 / 64.9 kg |
| 130 lb 59 kg | 177 / 52 lb 80.3 / 23.6 kg | 266 / 82 lb 120.7 / 37.2 kg | 369 / 115 lb 167.4 / 52.2 kg | 472 / 151 lb 214.1 / 68.5 kg |
| 140 lb 63.5 kg | 186 / 55 lb 84.4 / 24.9 kg | 279 / 86 lb 126.6 / 39 kg | 388 / 121 lb 176 / 54.9 kg | 496 / 158 lb 225 / 71.7 kg |
| 150 lb 68 kg | 195 / 57 lb 88.5 / 25.9 kg | 292 / 90 lb 132.4 / 40.8 kg | 406 / 126 lb 184.2 / 57.2 kg | 519 / 166 lb 235.4 / 75.3 kg |
| 160 lb 72.6 kg | 203 / 60 lb 92.1 / 27.2 kg | 305 / 94 lb 138.3 / 42.6 kg | 424 / 132 lb 192.3 / 59.9 kg | 542 / 173 lb 245.8 / 78.5 kg |
| 170 lb 77.1 kg | 212 / 62 lb 96.2 / 28.1 kg | 318 / 97 lb 144.2 / 44 kg | 441 / 137 lb 200 / 62.1 kg | 565 / 180 lb 256.3 / 81.6 kg |
| 180 lb 81.6 kg | 220 / 65 lb 99.8 / 29.5 kg | 330 / 101 lb 149.7 / 45.8 kg | 458 / 143 lb 207.7 / 64.9 kg | 586 / 187 lb 265.8 / 84.8 kg |
| 190 lb 86.2 kg | 228 / 67 lb 103.4 / 30.4 kg | 342 / 105 lb 155.1 / 47.6 kg | 475 / 148 lb 215.5 / 67.1 kg | 608 / 194 lb 275.8 / 88 kg |
| 200 lb 90.7 kg | 236 / 69 lb 107 / 31.3 kg | 354 / 109 lb 160.6 / 49.4 kg | 492 / 153 lb 223.2 / 69.4 kg | 629 / 201 lb 285.3 / 91.2 kg |
| 210 lb 95.3 kg | 244 / 72 lb 110.7 / 32.7 kg | 366 / 112 lb 166 / 50.8 kg | 508 / 158 lb 230.4 / 71.7 kg | 650 / 207 lb 294.8 / 93.9 kg |
| 220 lb 99.8 kg | 251 / 74 lb 113.9 / 33.6 kg | 377 / 116 lb 171 / 52.6 kg | 524 / 163 lb 237.7 / 73.9 kg | 670 / 214 lb 303.9 / 97.1 kg |
| 230 lb 104.3 kg | 259 / 76 lb 117.5 / 34.5 kg | 388 / 119 lb 176 / 54 kg | 540 / 168 lb 244.9 / 76.2 kg | 691 / 220 lb 313.4 / 99.8 kg |
| 240 lb 108.9 kg | 266 / 78 lb 120.7 / 35.4 kg | 400 / 123 lb 181.4 / 55.8 kg | 555 / 173 lb 251.7 / 78.5 kg | 710 / 227 lb 322.1 / 103 kg |
| 250 lb 113.4 kg | 274 / 80 lb 124.3 / 36.3 kg | 411 / 126 lb 186.4 / 57.2 kg | 570 / 178 lb 258.5 / 80.7 kg | 730 / 233 lb 331.1 / 105.7 kg |
| 260 lb 117.9 kg | 281 / 83 lb 127.5 / 37.6 kg | 422 / 129 lb 191.4 / 58.5 kg | 585 / 182 lb 265.4 / 82.6 kg | 749 / 239 lb 339.7 / 108.4 kg |
| 270 lb 122.5 kg | 288 / 85 lb 130.6 / 38.6 kg | 432 / 133 lb 196 / 60.3 kg | 600 / 187 lb 272.2 / 84.8 kg | 768 / 245 lb 348.4 / 111.1 kg |
| 280 lb 127 kg | 295 / 87 lb 133.8 / 39.5 kg | 443 / 136 lb 200.9 / 61.7 kg | 615 / 192 lb 279 / 87.1 kg | 787 / 251 lb 357 / 113.9 kg |
| 290 lb 131.5 kg | 302 / 89 lb 137 / 40.4 kg | 453 / 139 lb 205.5 / 63 kg | 630 / 196 lb 285.8 / 88.9 kg | 806 / 257 lb 365.6 / 116.6 kg |
| 300 lb 136.1 kg | 309 / 91 lb 140.2 / 41.3 kg | 464 / 142 lb 210.5 / 64.4 kg | 644 / 201 lb 292.1 / 91.2 kg | 824 / 263 lb 373.8 / 119.3 kg |
Women’s Pendulum Squat vs Leg Extension Standards
How to read the table: The first number is Pendulum Squat; 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 | 114 / 29 lb 51.7 / 13.2 kg | 172 / 46 lb 78 / 20.9 kg | 240 / 69 lb 108.9 / 31.3 kg | 309 / 89 lb 140.2 / 40.4 kg |
| 110 lb 49.9 kg | 122 / 31 lb 55.3 / 14.1 kg | 183 / 49 lb 83 / 22.2 kg | 256 / 73 lb 116.1 / 33.1 kg | 329 / 95 lb 149.2 / 43.1 kg |
| 120 lb 54.4 kg | 129 / 33 lb 58.5 / 15 kg | 194 / 52 lb 88 / 23.6 kg | 271 / 78 lb 122.9 / 35.4 kg | 349 / 101 lb 158.3 / 45.8 kg |
| 130 lb 59 kg | 136 / 35 lb 61.7 / 15.9 kg | 205 / 55 lb 93 / 24.9 kg | 286 / 82 lb 129.7 / 37.2 kg | 368 / 106 lb 166.9 / 48.1 kg |
| 140 lb 63.5 kg | 143 / 36 lb 64.9 / 16.3 kg | 215 / 57 lb 97.5 / 25.9 kg | 301 / 86 lb 136.5 / 39 kg | 387 / 112 lb 175.5 / 50.8 kg |
| 150 lb 68 kg | 150 / 38 lb 68 / 17.2 kg | 225 / 60 lb 102.1 / 27.2 kg | 315 / 90 lb 142.9 / 40.8 kg | 405 / 117 lb 183.7 / 53.1 kg |
| 160 lb 72.6 kg | 157 / 40 lb 71.2 / 18.1 kg | 235 / 63 lb 106.6 / 28.6 kg | 329 / 94 lb 149.2 / 42.6 kg | 423 / 122 lb 191.9 / 55.3 kg |
| 170 lb 77.1 kg | 163 / 41 lb 73.9 / 18.6 kg | 245 / 65 lb 111.1 / 29.5 kg | 342 / 98 lb 155.1 / 44.5 kg | 440 / 127 lb 199.6 / 57.6 kg |
| 180 lb 81.6 kg | 169 / 43 lb 76.7 / 19.5 kg | 254 / 68 lb 115.2 / 30.8 kg | 356 / 102 lb 161.5 / 46.3 kg | 457 / 132 lb 207.3 / 59.9 kg |
| 190 lb 86.2 kg | 176 / 44 lb 79.8 / 20 kg | 263 / 70 lb 119.3 / 31.8 kg | 369 / 105 lb 167.4 / 47.6 kg | 474 / 137 lb 215 / 62.1 kg |
| 200 lb 90.7 kg | 182 / 46 lb 82.6 / 20.9 kg | 273 / 73 lb 123.8 / 33.1 kg | 382 / 109 lb 173.3 / 49.4 kg | 491 / 142 lb 222.7 / 64.4 kg |
| 210 lb 95.3 kg | 188 / 48 lb 85.3 / 21.8 kg | 282 / 75 lb 127.9 / 34 kg | 394 / 113 lb 178.7 / 51.3 kg | 507 / 146 lb 230 / 66.2 kg |
| 220 lb 99.8 kg | 194 / 49 lb 88 / 22.2 kg | 290 / 77 lb 131.5 / 34.9 kg | 407 / 116 lb 184.6 / 52.6 kg | 523 / 151 lb 237.2 / 68.5 kg |
| 230 lb 104.3 kg | 199 / 51 lb 90.3 / 23.1 kg | 299 / 80 lb 135.6 / 36.3 kg | 419 / 120 lb 190.1 / 54.4 kg | 539 / 156 lb 244.5 / 70.8 kg |
| 240 lb 108.9 kg | 205 / 52 lb 93 / 23.6 kg | 308 / 82 lb 139.7 / 37.2 kg | 431 / 123 lb 195.5 / 55.8 kg | 554 / 160 lb 251.3 / 72.6 kg |
How Your Pendulum Squat 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 pendulum squat strength level
The standards use the sex-specific entered-machine-weight thresholds from the individual 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 move more machine weight without pound-for-pound scaling.
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 pendulum squat | Adjust pendulum squat targets 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 Pendulum Squat 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 pendulum squat 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.
138.3 → 254.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the pendulum squat standard. A plus sign means the leg extension standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −119 lb −54 kg | −175 lb −79.4 kg | −241 lb −109.4 kg | −305 lb −138.3 kg |
| 130 lb 59 kg | −125 lb −56.7 kg | −184 lb −83.5 kg | −254 lb −115.2 kg | −321 lb −145.6 kg |
| 140 lb 63.5 kg | −131 lb −59.5 kg | −193 lb −87.6 kg | −267 lb −121.1 kg | −338 lb −153.3 kg |
| 150 lb 68 kg | −138 lb −62.6 kg | −202 lb −91.6 kg | −280 lb −127 kg | −353 lb −160.1 kg |
| 160 lb 72.6 kg | −143 lb −64.9 kg | −211 lb −95.7 kg | −292 lb −132.4 kg | −369 lb −167.3 kg |
| 170 lb 77.1 kg | −150 lb −68.1 kg | −221 lb −100.2 kg | −304 lb −137.9 kg | −385 lb −174.7 kg |
| 180 lb 81.6 kg | −155 lb −70.3 kg | −229 lb −103.9 kg | −315 lb −142.8 kg | −399 lb −181 kg |
| 190 lb 86.2 kg | −161 lb −73 kg | −237 lb −107.5 kg | −327 lb −148.4 kg | −414 lb −187.8 kg |
| 200 lb 90.7 kg | −167 lb −75.7 kg | −245 lb −111.2 kg | −339 lb −153.8 kg | −428 lb −194.1 kg |
| 210 lb 95.3 kg | −172 lb −78 kg | −254 lb −115.2 kg | −350 lb −158.7 kg | −443 lb −200.9 kg |
| 220 lb 99.8 kg | −177 lb −80.3 kg | −261 lb −118.4 kg | −361 lb −163.8 kg | −456 lb −206.8 kg |
| 230 lb 104.3 kg | −183 lb −83 kg | −269 lb −122 kg | −372 lb −168.7 kg | −471 lb −213.6 kg |
| 240 lb 108.9 kg | −188 lb −85.3 kg | −277 lb −125.6 kg | −382 lb −173.2 kg | −483 lb −219.1 kg |
| 250 lb 113.4 kg | −194 lb −88 kg | −285 lb −129.2 kg | −392 lb −177.8 kg | −497 lb −225.4 kg |
| 260 lb 117.9 kg | −198 lb −89.9 kg | −293 lb −132.9 kg | −403 lb −182.8 kg | −510 lb −231.3 kg |
| 270 lb 122.5 kg | −203 lb −92 kg | −299 lb −135.7 kg | −413 lb −187.4 kg | −523 lb −237.3 kg |
| 280 lb 127 kg | −208 lb −94.3 kg | −307 lb −139.2 kg | −423 lb −191.9 kg | −536 lb −243.1 kg |
| 290 lb 131.5 kg | −213 lb −96.6 kg | −314 lb −142.5 kg | −434 lb −196.9 kg | −549 lb −249 kg |
| 300 lb 136.1 kg | −218 lb −98.9 kg | −322 lb −146.1 kg | −443 lb −200.9 kg | −561 lb −254.5 kg |
How Women’s Pendulum Squat 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.
99.8 → 178.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the pendulum squat standard. A plus sign means the leg extension standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −85 lb −38.5 kg | −126 lb −57.1 kg | −171 lb −77.6 kg | −220 lb −99.8 kg |
| 110 lb 49.9 kg | −91 lb −41.2 kg | −134 lb −60.8 kg | −183 lb −83 kg | −234 lb −106.1 kg |
| 120 lb 54.4 kg | −96 lb −43.5 kg | −142 lb −64.4 kg | −193 lb −87.5 kg | −248 lb −112.5 kg |
| 130 lb 59 kg | −101 lb −45.8 kg | −150 lb −68.1 kg | −204 lb −92.5 kg | −262 lb −118.8 kg |
| 140 lb 63.5 kg | −107 lb −48.6 kg | −158 lb −71.6 kg | −215 lb −97.5 kg | −275 lb −124.7 kg |
| 150 lb 68 kg | −112 lb −50.8 kg | −165 lb −74.9 kg | −225 lb −102.1 kg | −288 lb −130.6 kg |
| 160 lb 72.6 kg | −117 lb −53.1 kg | −172 lb −78 kg | −235 lb −106.6 kg | −301 lb −136.6 kg |
| 170 lb 77.1 kg | −122 lb −55.3 kg | −180 lb −81.6 kg | −244 lb −110.6 kg | −313 lb −142 kg |
| 180 lb 81.6 kg | −126 lb −57.2 kg | −186 lb −84.4 kg | −254 lb −115.2 kg | −325 lb −147.4 kg |
| 190 lb 86.2 kg | −132 lb −59.8 kg | −193 lb −87.5 kg | −264 lb −119.8 kg | −337 lb −152.9 kg |
| 200 lb 90.7 kg | −136 lb −61.7 kg | −200 lb −90.7 kg | −273 lb −123.9 kg | −349 lb −158.3 kg |
| 210 lb 95.3 kg | −140 lb −63.5 kg | −207 lb −93.9 kg | −281 lb −127.4 kg | −361 lb −163.8 kg |
| 220 lb 99.8 kg | −145 lb −65.8 kg | −213 lb −96.6 kg | −291 lb −132 kg | −372 lb −168.7 kg |
| 230 lb 104.3 kg | −148 lb −67.2 kg | −219 lb −99.3 kg | −299 lb −135.7 kg | −383 lb −173.7 kg |
| 240 lb 108.9 kg | −153 lb −69.4 kg | −226 lb −102.5 kg | −308 lb −139.7 kg | −394 lb −178.7 kg |
Pendulum Squat and Leg Extension Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a bilateral machine leg extension. Use strict canonical Pendulum Squat and Leg Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one pendulum machine and consistent setup
Enter the tested machine weight, keep foot position and support setup consistent, reach the defined depth, and return to controlled full supported extension. Do not enter barbell, hack, V-squat, Smith, belt-squat, partial, bounced, stance-changed, or assisted 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 Pendulum Squat 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
- Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
- Leg Extension — View the individual Leg Extension standards and next strength-level target.
- V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leverage Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.