Seated Leg Curl vs Cable Hamstring Curl Strength Standards
Compare your seated leg curl and cable hamstring 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: Displayed machine or stack weight for Seated Leg Curl and Displayed machine or stack weight for Cable Hamstring Curl. Use a strict, repeatable seated leg curl set that follows the canonical setup, range, and lockout rules and a strict, repeatable cable hamstring curl test using the canonical setup, range, and finish 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.
Seated Leg Curl vs Cable Hamstring Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated leg curl and cable hamstring 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 seated leg curl and cable hamstring 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 Seated Leg Curl / Cable Hamstring 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 Seated Leg Curl vs Cable Hamstring Curl Standards
How to read the table: The first number is Seated Leg Curl; the second is Cable Hamstring 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 / 17 lb 17.7 / 7.7 kg | 64 / 28 lb 29 / 12.7 kg | 95 / 45 lb 43.1 / 20.4 kg | 126 / 64 lb 57.2 / 29 kg |
| 130 lb 59 kg | 41 / 18 lb 18.6 / 8.2 kg | 68 / 30 lb 30.8 / 13.6 kg | 100 / 47 lb 45.4 / 21.3 kg | 133 / 68 lb 60.3 / 30.8 kg |
| 140 lb 63.5 kg | 43 / 19 lb 19.5 / 8.6 kg | 71 / 31 lb 32.2 / 14.1 kg | 105 / 50 lb 47.6 / 22.7 kg | 140 / 71 lb 63.5 / 32.2 kg |
| 150 lb 68 kg | 45 / 20 lb 20.4 / 9.1 kg | 74 / 32 lb 33.6 / 14.5 kg | 110 / 52 lb 49.9 / 23.6 kg | 146 / 74 lb 66.2 / 33.6 kg |
| 160 lb 72.6 kg | 47 / 21 lb 21.3 / 9.5 kg | 78 / 34 lb 35.4 / 15.4 kg | 115 / 54 lb 52.2 / 24.5 kg | 152 / 78 lb 68.9 / 35.4 kg |
| 170 lb 77.1 kg | 49 / 21 lb 22.2 / 9.5 kg | 81 / 35 lb 36.7 / 15.9 kg | 120 / 57 lb 54.4 / 25.9 kg | 159 / 81 lb 72.1 / 36.7 kg |
| 180 lb 81.6 kg | 51 / 22 lb 23.1 / 10 kg | 84 / 37 lb 38.1 / 16.8 kg | 124 / 59 lb 56.2 / 26.8 kg | 165 / 84 lb 74.8 / 38.1 kg |
| 190 lb 86.2 kg | 53 / 23 lb 24 / 10.4 kg | 87 / 38 lb 39.5 / 17.2 kg | 129 / 61 lb 58.5 / 27.7 kg | 171 / 87 lb 77.6 / 39.5 kg |
| 200 lb 90.7 kg | 55 / 24 lb 24.9 / 10.9 kg | 90 / 39 lb 40.8 / 17.7 kg | 133 / 63 lb 60.3 / 28.6 kg | 177 / 90 lb 80.3 / 40.8 kg |
| 210 lb 95.3 kg | 57 / 25 lb 25.9 / 11.3 kg | 93 / 41 lb 42.2 / 18.6 kg | 138 / 65 lb 62.6 / 29.5 kg | 183 / 93 lb 83 / 42.2 kg |
| 220 lb 99.8 kg | 58 / 25 lb 26.3 / 11.3 kg | 96 / 42 lb 43.5 / 19.1 kg | 142 / 67 lb 64.4 / 30.4 kg | 189 / 96 lb 85.7 / 43.5 kg |
| 230 lb 104.3 kg | 60 / 26 lb 27.2 / 11.8 kg | 99 / 43 lb 44.9 / 19.5 kg | 147 / 69 lb 66.7 / 31.3 kg | 194 / 99 lb 88 / 44.9 kg |
| 240 lb 108.9 kg | 62 / 27 lb 28.1 / 12.2 kg | 102 / 44 lb 46.3 / 20 kg | 151 / 71 lb 68.5 / 32.2 kg | 200 / 102 lb 90.7 / 46.3 kg |
| 250 lb 113.4 kg | 64 / 28 lb 29 / 12.7 kg | 104 / 46 lb 47.2 / 20.9 kg | 155 / 73 lb 70.3 / 33.1 kg | 205 / 104 lb 93 / 47.2 kg |
| 260 lb 117.9 kg | 65 / 28 lb 29.5 / 12.7 kg | 107 / 47 lb 48.5 / 21.3 kg | 159 / 75 lb 72.1 / 34 kg | 211 / 107 lb 95.7 / 48.5 kg |
| 270 lb 122.5 kg | 67 / 29 lb 30.4 / 13.2 kg | 110 / 48 lb 49.9 / 21.8 kg | 163 / 77 lb 73.9 / 34.9 kg | 216 / 110 lb 98 / 49.9 kg |
| 280 lb 127 kg | 69 / 30 lb 31.3 / 13.6 kg | 113 / 49 lb 51.3 / 22.2 kg | 167 / 79 lb 75.7 / 35.8 kg | 221 / 113 lb 100.2 / 51.3 kg |
| 290 lb 131.5 kg | 70 / 30 lb 31.8 / 13.6 kg | 115 / 50 lb 52.2 / 22.7 kg | 171 / 81 lb 77.6 / 36.7 kg | 227 / 115 lb 103 / 52.2 kg |
| 300 lb 136.1 kg | 72 / 31 lb 32.7 / 14.1 kg | 118 / 52 lb 53.5 / 23.6 kg | 175 / 83 lb 79.4 / 37.6 kg | 232 / 118 lb 105.2 / 53.5 kg |
Women’s Seated Leg Curl vs Cable Hamstring Curl Standards
How to read the table: The first number is Seated Leg Curl; the second is Cable Hamstring 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 / 11 lb 10.4 / 5 kg | 39 / 18 lb 17.7 / 8.2 kg | 60 / 27 lb 27.2 / 12.2 kg | 80 / 40 lb 36.3 / 18.1 kg |
| 110 lb 49.9 kg | 24 / 11 lb 10.9 / 5 kg | 41 / 19 lb 18.6 / 8.6 kg | 63 / 29 lb 28.6 / 13.2 kg | 85 / 43 lb 38.6 / 19.5 kg |
| 120 lb 54.4 kg | 26 / 12 lb 11.8 / 5.4 kg | 44 / 20 lb 20 / 9.1 kg | 67 / 31 lb 30.4 / 14.1 kg | 90 / 46 lb 40.8 / 20.9 kg |
| 130 lb 59 kg | 27 / 13 lb 12.2 / 5.9 kg | 46 / 21 lb 20.9 / 9.5 kg | 71 / 33 lb 32.2 / 15 kg | 95 / 48 lb 43.1 / 21.8 kg |
| 140 lb 63.5 kg | 29 / 13 lb 13.2 / 5.9 kg | 49 / 22 lb 22.2 / 10 kg | 74 / 34 lb 33.6 / 15.4 kg | 100 / 51 lb 45.4 / 23.1 kg |
| 150 lb 68 kg | 30 / 14 lb 13.6 / 6.4 kg | 51 / 23 lb 23.1 / 10.4 kg | 78 / 36 lb 35.4 / 16.3 kg | 105 / 53 lb 47.6 / 24 kg |
| 160 lb 72.6 kg | 31 / 15 lb 14.1 / 6.8 kg | 53 / 24 lb 24 / 10.9 kg | 81 / 38 lb 36.7 / 17.2 kg | 110 / 55 lb 49.9 / 24.9 kg |
| 170 lb 77.1 kg | 33 / 15 lb 15 / 6.8 kg | 55 / 25 lb 24.9 / 11.3 kg | 85 / 39 lb 38.6 / 17.7 kg | 114 / 58 lb 51.7 / 26.3 kg |
| 180 lb 81.6 kg | 34 / 16 lb 15.4 / 7.3 kg | 58 / 26 lb 26.3 / 11.8 kg | 88 / 41 lb 39.9 / 18.6 kg | 119 / 60 lb 54 / 27.2 kg |
| 190 lb 86.2 kg | 35 / 16 lb 15.9 / 7.3 kg | 60 / 27 lb 27.2 / 12.2 kg | 91 / 42 lb 41.3 / 19.1 kg | 123 / 62 lb 55.8 / 28.1 kg |
| 200 lb 90.7 kg | 36 / 17 lb 16.3 / 7.7 kg | 62 / 28 lb 28.1 / 12.7 kg | 94 / 44 lb 42.6 / 20 kg | 127 / 64 lb 57.6 / 29 kg |
| 210 lb 95.3 kg | 38 / 18 lb 17.2 / 8.2 kg | 64 / 29 lb 29 / 13.2 kg | 98 / 45 lb 44.5 / 20.4 kg | 131 / 66 lb 59.4 / 29.9 kg |
| 220 lb 99.8 kg | 39 / 18 lb 17.7 / 8.2 kg | 66 / 30 lb 29.9 / 13.6 kg | 101 / 46 lb 45.8 / 20.9 kg | 136 / 68 lb 61.7 / 30.8 kg |
| 230 lb 104.3 kg | 40 / 19 lb 18.1 / 8.6 kg | 68 / 31 lb 30.8 / 14.1 kg | 104 / 48 lb 47.2 / 21.8 kg | 140 / 70 lb 63.5 / 31.8 kg |
| 240 lb 108.9 kg | 41 / 19 lb 18.6 / 8.6 kg | 70 / 31 lb 31.8 / 14.1 kg | 107 / 49 lb 48.5 / 22.2 kg | 144 / 73 lb 65.3 / 33.1 kg |
How Your Seated Leg Curl vs Cable Hamstring 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 seated leg curl strength level
The standards use the sex-specific targets from the individual Seated 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 cable hamstring curl strength level
The standards use the sex-specific targets from the individual Cable Hamstring 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 seated leg curl | Adjust seated leg curl targets to exact bodyweight with the two-thirds rule. |
| Rate the cable hamstring curl | Adjust cable hamstring 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 Seated Leg Curl and Cable Hamstring 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 cable hamstring curl standard is higher; below zero means the seated 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.
28.2 → 51.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the seated leg curl standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −36 lb −16.3 kg | −50 lb −22.7 kg | −62 lb −28.2 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −38 lb −17.2 kg | −53 lb −24.1 kg | −65 lb −29.5 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −40 lb −18.1 kg | −55 lb −24.9 kg | −69 lb −31.3 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −42 lb −19.1 kg | −58 lb −26.3 kg | −72 lb −32.6 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −44 lb −20 kg | −61 lb −27.7 kg | −74 lb −33.5 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −46 lb −20.8 kg | −63 lb −28.5 kg | −78 lb −35.4 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −47 lb −21.3 kg | −65 lb −29.4 kg | −81 lb −36.7 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −49 lb −22.3 kg | −68 lb −30.8 kg | −84 lb −38.1 kg |
| 200 lb 90.7 kg | −31 lb −14 kg | −51 lb −23.1 kg | −70 lb −31.7 kg | −87 lb −39.5 kg |
| 210 lb 95.3 kg | −32 lb −14.6 kg | −52 lb −23.6 kg | −73 lb −33.1 kg | −90 lb −40.8 kg |
| 220 lb 99.8 kg | −33 lb −15 kg | −54 lb −24.4 kg | −75 lb −34 kg | −93 lb −42.2 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −56 lb −25.4 kg | −78 lb −35.4 kg | −95 lb −43.1 kg |
| 240 lb 108.9 kg | −35 lb −15.9 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −98 lb −44.4 kg |
| 250 lb 113.4 kg | −36 lb −16.3 kg | −58 lb −26.3 kg | −82 lb −37.2 kg | −101 lb −45.8 kg |
| 260 lb 117.9 kg | −37 lb −16.8 kg | −60 lb −27.2 kg | −84 lb −38.1 kg | −104 lb −47.2 kg |
| 270 lb 122.5 kg | −38 lb −17.2 kg | −62 lb −28.1 kg | −86 lb −39 kg | −106 lb −48.1 kg |
| 280 lb 127 kg | −39 lb −17.7 kg | −64 lb −29.1 kg | −88 lb −39.9 kg | −108 lb −48.9 kg |
| 290 lb 131.5 kg | −40 lb −18.2 kg | −65 lb −29.5 kg | −90 lb −40.9 kg | −112 lb −50.8 kg |
| 300 lb 136.1 kg | −41 lb −18.6 kg | −66 lb −29.9 kg | −92 lb −41.8 kg | −114 lb −51.7 kg |
How Women’s Seated Leg Curl and Cable Hamstring 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.
18.2 → 32.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable hamstring curl standard minus the seated leg curl standard. A plus sign means the cable hamstring curl standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −33 lb −15 kg | −40 lb −18.2 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −22 lb −10 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 120 lb 54.4 kg | −14 lb −6.4 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −44 lb −19.9 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −16 lb −7.3 kg | −27 lb −12.2 kg | −40 lb −18.2 kg | −49 lb −22.3 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −28 lb −12.7 kg | −42 lb −19.1 kg | −52 lb −23.6 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −29 lb −13.1 kg | −43 lb −19.5 kg | −55 lb −25 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −30 lb −13.6 kg | −46 lb −20.9 kg | −56 lb −25.4 kg |
| 180 lb 81.6 kg | −18 lb −8.1 kg | −32 lb −14.5 kg | −47 lb −21.3 kg | −59 lb −26.8 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −33 lb −15 kg | −49 lb −22.2 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −34 lb −15.4 kg | −50 lb −22.6 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −35 lb −15.8 kg | −53 lb −24.1 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −36 lb −16.3 kg | −55 lb −24.9 kg | −68 lb −30.9 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −37 lb −16.7 kg | −56 lb −25.4 kg | −70 lb −31.7 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −71 lb −32.2 kg |
Seated Leg Curl and Cable Hamstring Curl Exercises Used by This Calculator
This calculator uses a strict seated leg curl and a strict cable hamstring curl. Use strict canonical Seated Leg Curl and Cable Hamstring Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Seated 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 seated bilateral machine leg curl Thigh restraint and lower-leg pad stay consistent Back, hips, pelvis, thighs, seat, and pad position stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use a strict, repeatable Cable Hamstring Curl
Follow the individual Cable Hamstring Curl calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Seated Leg Curl result and one recent Cable Hamstring Curl result
Use each exercise’s canonical input: Displayed machine or stack weight for Seated Leg Curl and Displayed machine or stack weight for Cable Hamstring Curl.
Related Tools
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Cable Hamstring Curl — View the individual Cable Hamstring Curl standards and next strength-level target.
- 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.