Plate Loaded Leg Curl vs Single Leg Leg Curl Strength Standards
Compare your plate loaded leg curl and single leg leg curl against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must curl the roller through the intended range to a controlled knee-flexed finish, then return under control to the same extended start range without lever bounce. For the second exercise, flex the working knee through a clear, repeatable range to a controlled flexed-knee finish, then return under control to the same start range without bouncing the stack. Heavier lift is not automatically the stronger one.
Plate Loaded Leg Curl vs Single Leg Leg Curl Strength Standards by Bodyweight
These bodyweight tables place the plate loaded leg curl and single leg leg curl targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Leg Curl / Single Leg Leg Curl, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Leg Curl vs Single Leg Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Single Leg 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 | 39 / 31 lb 17.7 / 14.1 kg | 64 / 50 lb 29 / 22.7 kg | 95 / 73 lb 43.1 / 33.1 kg | 126 / 98 lb 57.2 / 44.5 kg |
| 130 lb 59 kg | 41 / 33 lb 18.6 / 15 kg | 68 / 53 lb 30.8 / 24 kg | 100 / 77 lb 45.4 / 34.9 kg | 133 / 103 lb 60.3 / 46.7 kg |
| 140 lb 63.5 kg | 43 / 34 lb 19.5 / 15.4 kg | 71 / 55 lb 32.2 / 24.9 kg | 105 / 81 lb 47.6 / 36.7 kg | 140 / 109 lb 63.5 / 49.4 kg |
| 150 lb 68 kg | 45 / 36 lb 20.4 / 16.3 kg | 74 / 58 lb 33.6 / 26.3 kg | 110 / 85 lb 49.9 / 38.6 kg | 146 / 114 lb 66.2 / 51.7 kg |
| 160 lb 72.6 kg | 47 / 37 lb 21.3 / 16.8 kg | 78 / 61 lb 35.4 / 27.7 kg | 115 / 88 lb 52.2 / 39.9 kg | 152 / 119 lb 68.9 / 54 kg |
| 170 lb 77.1 kg | 49 / 39 lb 22.2 / 17.7 kg | 81 / 63 lb 36.7 / 28.6 kg | 120 / 92 lb 54.4 / 41.7 kg | 159 / 123 lb 72.1 / 55.8 kg |
| 180 lb 81.6 kg | 51 / 41 lb 23.1 / 18.6 kg | 84 / 66 lb 38.1 / 29.9 kg | 124 / 95 lb 56.2 / 43.1 kg | 165 / 128 lb 74.8 / 58.1 kg |
| 190 lb 86.2 kg | 53 / 42 lb 24 / 19.1 kg | 87 / 68 lb 39.5 / 30.8 kg | 129 / 99 lb 58.5 / 44.9 kg | 171 / 133 lb 77.6 / 60.3 kg |
| 200 lb 90.7 kg | 55 / 43 lb 24.9 / 19.5 kg | 90 / 70 lb 40.8 / 31.8 kg | 133 / 102 lb 60.3 / 46.3 kg | 177 / 138 lb 80.3 / 62.6 kg |
| 210 lb 95.3 kg | 57 / 45 lb 25.9 / 20.4 kg | 93 / 73 lb 42.2 / 33.1 kg | 138 / 106 lb 62.6 / 48.1 kg | 183 / 142 lb 83 / 64.4 kg |
| 220 lb 99.8 kg | 58 / 46 lb 26.3 / 20.9 kg | 96 / 75 lb 43.5 / 34 kg | 142 / 109 lb 64.4 / 49.4 kg | 189 / 147 lb 85.7 / 66.7 kg |
| 230 lb 104.3 kg | 60 / 48 lb 27.2 / 21.8 kg | 99 / 77 lb 44.9 / 34.9 kg | 147 / 112 lb 66.7 / 50.8 kg | 194 / 151 lb 88 / 68.5 kg |
| 240 lb 108.9 kg | 62 / 49 lb 28.1 / 22.2 kg | 102 / 79 lb 46.3 / 35.8 kg | 151 / 116 lb 68.5 / 52.6 kg | 200 / 155 lb 90.7 / 70.3 kg |
| 250 lb 113.4 kg | 64 / 50 lb 29 / 22.7 kg | 104 / 82 lb 47.2 / 37.2 kg | 155 / 119 lb 70.3 / 54 kg | 205 / 160 lb 93 / 72.6 kg |
| 260 lb 117.9 kg | 65 / 52 lb 29.5 / 23.6 kg | 107 / 84 lb 48.5 / 38.1 kg | 159 / 122 lb 72.1 / 55.3 kg | 211 / 164 lb 95.7 / 74.4 kg |
| 270 lb 122.5 kg | 67 / 53 lb 30.4 / 24 kg | 110 / 86 lb 49.9 / 39 kg | 163 / 125 lb 73.9 / 56.7 kg | 216 / 168 lb 98 / 76.2 kg |
| 280 lb 127 kg | 69 / 54 lb 31.3 / 24.5 kg | 113 / 88 lb 51.3 / 39.9 kg | 167 / 128 lb 75.7 / 58.1 kg | 221 / 172 lb 100.2 / 78 kg |
| 290 lb 131.5 kg | 70 / 56 lb 31.8 / 25.4 kg | 115 / 90 lb 52.2 / 40.8 kg | 171 / 131 lb 77.6 / 59.4 kg | 227 / 176 lb 103 / 79.8 kg |
| 300 lb 136.1 kg | 72 / 57 lb 32.7 / 25.9 kg | 118 / 92 lb 53.5 / 41.7 kg | 175 / 134 lb 79.4 / 60.8 kg | 232 / 180 lb 105.2 / 81.6 kg |
Women’s Plate Loaded Leg Curl vs Single Leg Leg Curl Standards
How to read the table: The first number is Plate Loaded Leg Curl; the second is Single Leg 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 | 23 / 18 lb 10.4 / 8.2 kg | 39 / 30 lb 17.7 / 13.6 kg | 60 / 45 lb 27.2 / 20.4 kg | 80 / 62 lb 36.3 / 28.1 kg |
| 110 lb 49.9 kg | 24 / 20 lb 10.9 / 9.1 kg | 41 / 32 lb 18.6 / 14.5 kg | 63 / 48 lb 28.6 / 21.8 kg | 85 / 66 lb 38.6 / 29.9 kg |
| 120 lb 54.4 kg | 26 / 21 lb 11.8 / 9.5 kg | 44 / 34 lb 20 / 15.4 kg | 67 / 51 lb 30.4 / 23.1 kg | 90 / 70 lb 40.8 / 31.8 kg |
| 130 lb 59 kg | 27 / 22 lb 12.2 / 10 kg | 46 / 35 lb 20.9 / 15.9 kg | 71 / 54 lb 32.2 / 24.5 kg | 95 / 74 lb 43.1 / 33.6 kg |
| 140 lb 63.5 kg | 29 / 23 lb 13.2 / 10.4 kg | 49 / 37 lb 22.2 / 16.8 kg | 74 / 56 lb 33.6 / 25.4 kg | 100 / 77 lb 45.4 / 34.9 kg |
| 150 lb 68 kg | 30 / 24 lb 13.6 / 10.9 kg | 51 / 39 lb 23.1 / 17.7 kg | 78 / 59 lb 35.4 / 26.8 kg | 105 / 81 lb 47.6 / 36.7 kg |
| 160 lb 72.6 kg | 31 / 25 lb 14.1 / 11.3 kg | 53 / 41 lb 24 / 18.6 kg | 81 / 62 lb 36.7 / 28.1 kg | 110 / 85 lb 49.9 / 38.6 kg |
| 170 lb 77.1 kg | 33 / 26 lb 15 / 11.8 kg | 55 / 42 lb 24.9 / 19.1 kg | 85 / 64 lb 38.6 / 29 kg | 114 / 88 lb 51.7 / 39.9 kg |
| 180 lb 81.6 kg | 34 / 27 lb 15.4 / 12.2 kg | 58 / 44 lb 26.3 / 20 kg | 88 / 67 lb 39.9 / 30.4 kg | 119 / 91 lb 54 / 41.3 kg |
| 190 lb 86.2 kg | 35 / 28 lb 15.9 / 12.7 kg | 60 / 46 lb 27.2 / 20.9 kg | 91 / 69 lb 41.3 / 31.3 kg | 123 / 95 lb 55.8 / 43.1 kg |
| 200 lb 90.7 kg | 36 / 29 lb 16.3 / 13.2 kg | 62 / 47 lb 28.1 / 21.3 kg | 94 / 71 lb 42.6 / 32.2 kg | 127 / 98 lb 57.6 / 44.5 kg |
| 210 lb 95.3 kg | 38 / 30 lb 17.2 / 13.6 kg | 64 / 49 lb 29 / 22.2 kg | 98 / 74 lb 44.5 / 33.6 kg | 131 / 101 lb 59.4 / 45.8 kg |
| 220 lb 99.8 kg | 39 / 31 lb 17.7 / 14.1 kg | 66 / 50 lb 29.9 / 22.7 kg | 101 / 76 lb 45.8 / 34.5 kg | 136 / 105 lb 61.7 / 47.6 kg |
| 230 lb 104.3 kg | 40 / 32 lb 18.1 / 14.5 kg | 68 / 52 lb 30.8 / 23.6 kg | 104 / 78 lb 47.2 / 35.4 kg | 140 / 108 lb 63.5 / 49 kg |
| 240 lb 108.9 kg | 41 / 33 lb 18.6 / 15 kg | 70 / 53 lb 31.8 / 24 kg | 107 / 81 lb 48.5 / 36.7 kg | 144 / 111 lb 65.3 / 50.3 kg |
How Your Plate Loaded Leg Curl vs Single Leg 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)
For the most useful Plate Loaded Leg Curl vs Single Leg Leg Curl comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the plate loaded leg curl strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Leg Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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 single leg leg curl strength level
The single leg 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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 plate loaded leg curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single leg 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. |
How Men’s Plate Loaded Leg Curl and Single Leg 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 single leg leg curl standard is higher; below zero means the plate loaded 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.
The higher target remains with Plate Loaded Leg Curl for Novice, Intermediate, Advanced, and Elite throughout the table.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single leg leg curl standard minus the plate loaded leg curl standard. A plus sign means the single leg leg curl standard is higher. A minus sign means the plate loaded leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −32 lb −14.5 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −33 lb −14.9 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −18 lb −8.2 kg | −29 lb −13.1 kg | −37 lb −16.7 kg |
| 190 lb 86.2 kg | −11 lb −4.9 kg | −19 lb −8.7 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −20 lb −9 kg | −31 lb −14 kg | −39 lb −17.7 kg |
| 210 lb 95.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −32 lb −14.5 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −33 lb −15 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −22 lb −10 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −23 lb −10.5 kg | −35 lb −15.9 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −14 lb −6.3 kg | −22 lb −10 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −47 lb −21.3 kg |
| 270 lb 122.5 kg | −14 lb −6.4 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −15 lb −6.8 kg | −25 lb −11.4 kg | −39 lb −17.6 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −14 lb −6.4 kg | −25 lb −11.4 kg | −40 lb −18.2 kg | −51 lb −23.2 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −26 lb −11.8 kg | −41 lb −18.6 kg | −52 lb −23.6 kg |
How Women’s Plate Loaded Leg Curl and Single Leg Leg Curl Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 8.2 kg at 100 lb and 15 kg at 240 lb.
How to read the table: Every number is the single leg leg curl standard minus the plate loaded leg curl standard. A plus sign means the single leg leg curl standard is higher. A minus sign means the plate loaded leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −19 lb −8.7 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −20 lb −9 kg |
| 130 lb 59 kg | −5 lb −2.2 kg | −11 lb −5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 140 lb 63.5 kg | −6 lb −2.8 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −24 lb −10.9 kg |
| 160 lb 72.6 kg | −6 lb −2.8 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −25 lb −11.3 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −13 lb −5.8 kg | −21 lb −9.6 kg | −26 lb −11.8 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −28 lb −12.7 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −29 lb −13.1 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −25 lb −11.3 kg | −31 lb −14.1 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −26 lb −11.8 kg | −32 lb −14.5 kg |
| 240 lb 108.9 kg | −8 lb −3.6 kg | −17 lb −7.8 kg | −26 lb −11.8 kg | −33 lb −15 kg |
Plate Loaded Leg Curl and Single Leg Leg Curl Exercises Used by This Calculator
Compare like-for-like attempts by keeping the plate loaded leg curl and single leg leg curl setup consistent with their individual rules. Use strict, repeatable Plate Loaded Leg Curl and Single Leg Leg Curl tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Leg Curl setup and load convention
The lifter must control the implement before the first counted rep begins. Valid Plate Loaded Leg Curl reps. The lifter must curl the roller through the intended range to a controlled knee-flexed finish, then return under control to the same extended start range without lever bounce. A valid finish requires controlled hamstring curl finish with hips down or body position fixed, no hip lift, no trunk swing, no shortened range, and no assisted negatives. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Single Leg Leg Curl setup and load convention
Entered load is the selected or loaded machine resistance used for strict one-leg leg curl reps on the same machine setup. Total valid reps across both legs combined. Flex the working knee through a clear, repeatable range to a controlled flexed-knee finish, then return under control to the same start range without bouncing the stack. A valid finish requires controlled knee flexion and controlled return with stable hips, stable trunk or thigh position, and no momentum or handle-yanking. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Plate Loaded Leg Curl result and one recent Single Leg Leg Curl result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Leg Curl — View the individual Plate Loaded Leg Curl standards and next strength-level target.
- Single Leg Leg Curl — View the individual Single Leg Leg Curl standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Standing Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Nordic Curl Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.