Seated Leg Curl vs Hip Thrust Strength Standards
Compare your seated 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 seated 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.
Seated Leg Curl vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated 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 seated 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 Seated 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 Seated Leg Curl vs Hip Thrust Standards
How to read the table: The first number is Seated 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 | 39 / 126 lb 17.7 / 57.2 kg | 64 / 182 lb 29 / 82.6 kg | 95 / 252 lb 43.1 / 114.3 kg | 126 / 336 lb 57.2 / 152.4 kg |
| 130 lb 59 kg | 41 / 133 lb 18.6 / 60.3 kg | 68 / 192 lb 30.8 / 87.1 kg | 100 / 266 lb 45.4 / 120.7 kg | 133 / 354 lb 60.3 / 160.6 kg |
| 140 lb 63.5 kg | 43 / 140 lb 19.5 / 63.5 kg | 71 / 202 lb 32.2 / 91.6 kg | 105 / 279 lb 47.6 / 126.6 kg | 140 / 372 lb 63.5 / 168.7 kg |
| 150 lb 68 kg | 45 / 146 lb 20.4 / 66.2 kg | 74 / 211 lb 33.6 / 95.7 kg | 110 / 292 lb 49.9 / 132.4 kg | 146 / 390 lb 66.2 / 176.9 kg |
| 160 lb 72.6 kg | 47 / 152 lb 21.3 / 68.9 kg | 78 / 220 lb 35.4 / 99.8 kg | 115 / 305 lb 52.2 / 138.3 kg | 152 / 407 lb 68.9 / 184.6 kg |
| 170 lb 77.1 kg | 49 / 159 lb 22.2 / 72.1 kg | 81 / 229 lb 36.7 / 103.9 kg | 120 / 318 lb 54.4 / 144.2 kg | 159 / 423 lb 72.1 / 191.9 kg |
| 180 lb 81.6 kg | 51 / 165 lb 23.1 / 74.8 kg | 84 / 238 lb 38.1 / 108 kg | 124 / 330 lb 56.2 / 149.7 kg | 165 / 440 lb 74.8 / 199.6 kg |
| 190 lb 86.2 kg | 53 / 171 lb 24 / 77.6 kg | 87 / 247 lb 39.5 / 112 kg | 129 / 342 lb 58.5 / 155.1 kg | 171 / 456 lb 77.6 / 206.8 kg |
| 200 lb 90.7 kg | 55 / 177 lb 24.9 / 80.3 kg | 90 / 256 lb 40.8 / 116.1 kg | 133 / 354 lb 60.3 / 160.6 kg | 177 / 472 lb 80.3 / 214.1 kg |
| 210 lb 95.3 kg | 57 / 183 lb 25.9 / 83 kg | 93 / 264 lb 42.2 / 119.7 kg | 138 / 366 lb 62.6 / 166 kg | 183 / 487 lb 83 / 220.9 kg |
| 220 lb 99.8 kg | 58 / 189 lb 26.3 / 85.7 kg | 96 / 272 lb 43.5 / 123.4 kg | 142 / 377 lb 64.4 / 171 kg | 189 / 503 lb 85.7 / 228.2 kg |
| 230 lb 104.3 kg | 60 / 194 lb 27.2 / 88 kg | 99 / 281 lb 44.9 / 127.5 kg | 147 / 388 lb 66.7 / 176 kg | 194 / 518 lb 88 / 235 kg |
| 240 lb 108.9 kg | 62 / 200 lb 28.1 / 90.7 kg | 102 / 289 lb 46.3 / 131.1 kg | 151 / 400 lb 68.5 / 181.4 kg | 200 / 533 lb 90.7 / 241.8 kg |
| 250 lb 113.4 kg | 64 / 205 lb 29 / 93 kg | 104 / 297 lb 47.2 / 134.7 kg | 155 / 411 lb 70.3 / 186.4 kg | 205 / 548 lb 93 / 248.6 kg |
| 260 lb 117.9 kg | 65 / 211 lb 29.5 / 95.7 kg | 107 / 304 lb 48.5 / 137.9 kg | 159 / 422 lb 72.1 / 191.4 kg | 211 / 562 lb 95.7 / 254.9 kg |
| 270 lb 122.5 kg | 67 / 216 lb 30.4 / 98 kg | 110 / 312 lb 49.9 / 141.5 kg | 163 / 432 lb 73.9 / 196 kg | 216 / 576 lb 98 / 261.3 kg |
| 280 lb 127 kg | 69 / 221 lb 31.3 / 100.2 kg | 113 / 320 lb 51.3 / 145.1 kg | 167 / 443 lb 75.7 / 200.9 kg | 221 / 591 lb 100.2 / 268.1 kg |
| 290 lb 131.5 kg | 70 / 227 lb 31.8 / 103 kg | 115 / 327 lb 52.2 / 148.3 kg | 171 / 453 lb 77.6 / 205.5 kg | 227 / 604 lb 103 / 274 kg |
| 300 lb 136.1 kg | 72 / 232 lb 32.7 / 105.2 kg | 118 / 335 lb 53.5 / 152 kg | 175 / 464 lb 79.4 / 210.5 kg | 232 / 618 lb 105.2 / 280.3 kg |
Women’s Seated Leg Curl vs Hip Thrust Standards
How to read the table: The first number is Seated 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 | 23 / 126 lb 10.4 / 57.2 kg | 39 / 183 lb 17.7 / 83 kg | 60 / 252 lb 27.2 / 114.3 kg | 80 / 332 lb 36.3 / 150.6 kg |
| 110 lb 49.9 kg | 24 / 134 lb 10.9 / 60.8 kg | 41 / 195 lb 18.6 / 88.5 kg | 63 / 268 lb 28.6 / 121.6 kg | 85 / 354 lb 38.6 / 160.6 kg |
| 120 lb 54.4 kg | 26 / 142 lb 11.8 / 64.4 kg | 44 / 207 lb 20 / 93.9 kg | 67 / 284 lb 30.4 / 128.8 kg | 90 / 375 lb 40.8 / 170.1 kg |
| 130 lb 59 kg | 27 / 150 lb 12.2 / 68 kg | 46 / 218 lb 20.9 / 98.9 kg | 71 / 300 lb 32.2 / 136.1 kg | 95 / 395 lb 43.1 / 179.2 kg |
| 140 lb 63.5 kg | 29 / 158 lb 13.2 / 71.7 kg | 49 / 229 lb 22.2 / 103.9 kg | 74 / 315 lb 33.6 / 142.9 kg | 100 / 415 lb 45.4 / 188.2 kg |
| 150 lb 68 kg | 30 / 165 lb 13.6 / 74.8 kg | 51 / 240 lb 23.1 / 108.9 kg | 78 / 330 lb 35.4 / 149.7 kg | 105 / 435 lb 47.6 / 197.3 kg |
| 160 lb 72.6 kg | 31 / 172 lb 14.1 / 78 kg | 53 / 251 lb 24 / 113.9 kg | 81 / 345 lb 36.7 / 156.5 kg | 110 / 454 lb 49.9 / 205.9 kg |
| 170 lb 77.1 kg | 33 / 179 lb 15 / 81.2 kg | 55 / 261 lb 24.9 / 118.4 kg | 85 / 359 lb 38.6 / 162.8 kg | 114 / 473 lb 51.7 / 214.5 kg |
| 180 lb 81.6 kg | 34 / 186 lb 15.4 / 84.4 kg | 58 / 271 lb 26.3 / 122.9 kg | 88 / 373 lb 39.9 / 169.2 kg | 119 / 491 lb 54 / 222.7 kg |
| 190 lb 86.2 kg | 35 / 193 lb 15.9 / 87.5 kg | 60 / 281 lb 27.2 / 127.5 kg | 91 / 386 lb 41.3 / 175.1 kg | 123 / 509 lb 55.8 / 230.9 kg |
| 200 lb 90.7 kg | 36 / 200 lb 16.3 / 90.7 kg | 62 / 291 lb 28.1 / 132 kg | 94 / 400 lb 42.6 / 181.4 kg | 127 / 527 lb 57.6 / 239 kg |
| 210 lb 95.3 kg | 38 / 206 lb 17.2 / 93.4 kg | 64 / 300 lb 29 / 136.1 kg | 98 / 413 lb 44.5 / 187.3 kg | 131 / 544 lb 59.4 / 246.8 kg |
| 220 lb 99.8 kg | 39 / 213 lb 17.7 / 96.6 kg | 66 / 310 lb 29.9 / 140.6 kg | 101 / 426 lb 45.8 / 193.2 kg | 136 / 562 lb 61.7 / 254.9 kg |
| 230 lb 104.3 kg | 40 / 219 lb 18.1 / 99.3 kg | 68 / 319 lb 30.8 / 144.7 kg | 104 / 439 lb 47.2 / 199.1 kg | 140 / 578 lb 63.5 / 262.2 kg |
| 240 lb 108.9 kg | 41 / 226 lb 18.6 / 102.5 kg | 70 / 328 lb 31.8 / 148.8 kg | 107 / 451 lb 48.5 / 204.6 kg | 144 / 595 lb 65.3 / 269.9 kg |
How Your Seated 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 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 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 seated leg curl | Adjust seated 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 Seated 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 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.
95.2 → 175.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the seated leg curl standard. A plus sign means the hip thrust standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +87 lb +39.5 kg | +118 lb +53.6 kg | +157 lb +71.2 kg | +210 lb +95.2 kg |
| 130 lb 59 kg | +92 lb +41.7 kg | +124 lb +56.3 kg | +166 lb +75.3 kg | +221 lb +100.3 kg |
| 140 lb 63.5 kg | +97 lb +44 kg | +131 lb +59.4 kg | +174 lb +79 kg | +232 lb +105.2 kg |
| 150 lb 68 kg | +101 lb +45.8 kg | +137 lb +62.1 kg | +182 lb +82.5 kg | +244 lb +110.7 kg |
| 160 lb 72.6 kg | +105 lb +47.6 kg | +142 lb +64.4 kg | +190 lb +86.1 kg | +255 lb +115.7 kg |
| 170 lb 77.1 kg | +110 lb +49.9 kg | +148 lb +67.2 kg | +198 lb +89.8 kg | +264 lb +119.8 kg |
| 180 lb 81.6 kg | +114 lb +51.7 kg | +154 lb +69.9 kg | +206 lb +93.5 kg | +275 lb +124.8 kg |
| 190 lb 86.2 kg | +118 lb +53.6 kg | +160 lb +72.5 kg | +213 lb +96.6 kg | +285 lb +129.2 kg |
| 200 lb 90.7 kg | +122 lb +55.4 kg | +166 lb +75.3 kg | +221 lb +100.3 kg | +295 lb +133.8 kg |
| 210 lb 95.3 kg | +126 lb +57.1 kg | +171 lb +77.5 kg | +228 lb +103.4 kg | +304 lb +137.9 kg |
| 220 lb 99.8 kg | +131 lb +59.4 kg | +176 lb +79.9 kg | +235 lb +106.6 kg | +314 lb +142.5 kg |
| 230 lb 104.3 kg | +134 lb +60.8 kg | +182 lb +82.6 kg | +241 lb +109.3 kg | +324 lb +147 kg |
| 240 lb 108.9 kg | +138 lb +62.6 kg | +187 lb +84.8 kg | +249 lb +112.9 kg | +333 lb +151.1 kg |
| 250 lb 113.4 kg | +141 lb +64 kg | +193 lb +87.5 kg | +256 lb +116.1 kg | +343 lb +155.6 kg |
| 260 lb 117.9 kg | +146 lb +66.2 kg | +197 lb +89.4 kg | +263 lb +119.3 kg | +351 lb +159.2 kg |
| 270 lb 122.5 kg | +149 lb +67.6 kg | +202 lb +91.6 kg | +269 lb +122.1 kg | +360 lb +163.3 kg |
| 280 lb 127 kg | +152 lb +68.9 kg | +207 lb +93.8 kg | +276 lb +125.2 kg | +370 lb +167.9 kg |
| 290 lb 131.5 kg | +157 lb +71.2 kg | +212 lb +96.1 kg | +282 lb +127.9 kg | +377 lb +171 kg |
| 300 lb 136.1 kg | +160 lb +72.5 kg | +217 lb +98.5 kg | +289 lb +131.1 kg | +386 lb +175.1 kg |
How Women’s Seated 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.
114.3 → 204.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the hip thrust standard minus the seated leg curl standard. A plus sign means the hip thrust standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +103 lb +46.8 kg | +144 lb +65.3 kg | +192 lb +87.1 kg | +252 lb +114.3 kg |
| 110 lb 49.9 kg | +110 lb +49.9 kg | +154 lb +69.9 kg | +205 lb +93 kg | +269 lb +122 kg |
| 120 lb 54.4 kg | +116 lb +52.6 kg | +163 lb +73.9 kg | +217 lb +98.4 kg | +285 lb +129.3 kg |
| 130 lb 59 kg | +123 lb +55.8 kg | +172 lb +78 kg | +229 lb +103.9 kg | +300 lb +136.1 kg |
| 140 lb 63.5 kg | +129 lb +58.5 kg | +180 lb +81.7 kg | +241 lb +109.3 kg | +315 lb +142.8 kg |
| 150 lb 68 kg | +135 lb +61.2 kg | +189 lb +85.8 kg | +252 lb +114.3 kg | +330 lb +149.7 kg |
| 160 lb 72.6 kg | +141 lb +63.9 kg | +198 lb +89.9 kg | +264 lb +119.8 kg | +344 lb +156 kg |
| 170 lb 77.1 kg | +146 lb +66.2 kg | +206 lb +93.5 kg | +274 lb +124.2 kg | +359 lb +162.8 kg |
| 180 lb 81.6 kg | +152 lb +69 kg | +213 lb +96.6 kg | +285 lb +129.3 kg | +372 lb +168.7 kg |
| 190 lb 86.2 kg | +158 lb +71.6 kg | +221 lb +100.3 kg | +295 lb +133.8 kg | +386 lb +175.1 kg |
| 200 lb 90.7 kg | +164 lb +74.4 kg | +229 lb +103.9 kg | +306 lb +138.8 kg | +400 lb +181.4 kg |
| 210 lb 95.3 kg | +168 lb +76.2 kg | +236 lb +107.1 kg | +315 lb +142.8 kg | +413 lb +187.4 kg |
| 220 lb 99.8 kg | +174 lb +78.9 kg | +244 lb +110.7 kg | +325 lb +147.4 kg | +426 lb +193.2 kg |
| 230 lb 104.3 kg | +179 lb +81.2 kg | +251 lb +113.9 kg | +335 lb +151.9 kg | +438 lb +198.7 kg |
| 240 lb 108.9 kg | +185 lb +83.9 kg | +258 lb +117 kg | +344 lb +156.1 kg | +451 lb +204.6 kg |
Seated Leg Curl and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict seated leg curl and a bench-supported barbell hip thrust. Use strict canonical Seated Leg Curl and Hip Thrust 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 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 Seated 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
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust 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.