Seated Leg Curl vs Lying Leg Curl Strength Standards
Compare your seated leg curl and lying leg curl against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Seated Leg Curl, enter displayed machine or stack weight. For Lying Leg Curl, enter displayed machine or stack weight. Use a strict, repeatable seated leg curl set that follows the canonical setup, range, and lockout rules; use a strict, repeatable lying leg curl set that follows the canonical setup, range, and lockout rules. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Seated Leg Curl vs Lying Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated leg curl and lying leg 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 lying leg 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 / Lying Leg 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 Lying Leg Curl Standards
How to read the table: The first number is Seated Leg Curl; the second is Lying 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 / 36 lb 17.7 / 16.3 kg | 64 / 60 lb 29 / 27.2 kg | 95 / 90 lb 43.1 / 40.8 kg | 126 / 118 lb 57.2 / 53.5 kg |
| 130 lb 59 kg | 41 / 38 lb 18.6 / 17.2 kg | 68 / 64 lb 30.8 / 29 kg | 100 / 95 lb 45.4 / 43.1 kg | 133 / 124 lb 60.3 / 56.2 kg |
| 140 lb 63.5 kg | 43 / 40 lb 19.5 / 18.1 kg | 71 / 67 lb 32.2 / 30.4 kg | 105 / 100 lb 47.6 / 45.4 kg | 140 / 131 lb 63.5 / 59.4 kg |
| 150 lb 68 kg | 45 / 42 lb 20.4 / 19.1 kg | 74 / 70 lb 33.6 / 31.8 kg | 110 / 104 lb 49.9 / 47.2 kg | 146 / 137 lb 66.2 / 62.1 kg |
| 160 lb 72.6 kg | 47 / 44 lb 21.3 / 20 kg | 78 / 73 lb 35.4 / 33.1 kg | 115 / 109 lb 52.2 / 49.4 kg | 152 / 143 lb 68.9 / 64.9 kg |
| 170 lb 77.1 kg | 49 / 45 lb 22.2 / 20.4 kg | 81 / 76 lb 36.7 / 34.5 kg | 120 / 113 lb 54.4 / 51.3 kg | 159 / 149 lb 72.1 / 67.6 kg |
| 180 lb 81.6 kg | 51 / 47 lb 23.1 / 21.3 kg | 84 / 79 lb 38.1 / 35.8 kg | 124 / 118 lb 56.2 / 53.5 kg | 165 / 154 lb 74.8 / 69.9 kg |
| 190 lb 86.2 kg | 53 / 49 lb 24 / 22.2 kg | 87 / 82 lb 39.5 / 37.2 kg | 129 / 122 lb 58.5 / 55.3 kg | 171 / 160 lb 77.6 / 72.6 kg |
| 200 lb 90.7 kg | 55 / 51 lb 24.9 / 23.1 kg | 90 / 85 lb 40.8 / 38.6 kg | 133 / 126 lb 60.3 / 57.2 kg | 177 / 166 lb 80.3 / 75.3 kg |
| 210 lb 95.3 kg | 57 / 52 lb 25.9 / 23.6 kg | 93 / 88 lb 42.2 / 39.9 kg | 138 / 130 lb 62.6 / 59 kg | 183 / 171 lb 83 / 77.6 kg |
| 220 lb 99.8 kg | 58 / 54 lb 26.3 / 24.5 kg | 96 / 90 lb 43.5 / 40.8 kg | 142 / 135 lb 64.4 / 61.2 kg | 189 / 176 lb 85.7 / 79.8 kg |
| 230 lb 104.3 kg | 60 / 56 lb 27.2 / 25.4 kg | 99 / 93 lb 44.9 / 42.2 kg | 147 / 139 lb 66.7 / 63 kg | 194 / 182 lb 88 / 82.6 kg |
| 240 lb 108.9 kg | 62 / 57 lb 28.1 / 25.9 kg | 102 / 96 lb 46.3 / 43.5 kg | 151 / 143 lb 68.5 / 64.9 kg | 200 / 187 lb 90.7 / 84.8 kg |
| 250 lb 113.4 kg | 64 / 59 lb 29 / 26.8 kg | 104 / 98 lb 47.2 / 44.5 kg | 155 / 146 lb 70.3 / 66.2 kg | 205 / 192 lb 93 / 87.1 kg |
| 260 lb 117.9 kg | 65 / 60 lb 29.5 / 27.2 kg | 107 / 101 lb 48.5 / 45.8 kg | 159 / 150 lb 72.1 / 68 kg | 211 / 197 lb 95.7 / 89.4 kg |
| 270 lb 122.5 kg | 67 / 62 lb 30.4 / 28.1 kg | 110 / 104 lb 49.9 / 47.2 kg | 163 / 154 lb 73.9 / 69.9 kg | 216 / 202 lb 98 / 91.6 kg |
| 280 lb 127 kg | 69 / 63 lb 31.3 / 28.6 kg | 113 / 106 lb 51.3 / 48.1 kg | 167 / 158 lb 75.7 / 71.7 kg | 221 / 207 lb 100.2 / 93.9 kg |
| 290 lb 131.5 kg | 70 / 65 lb 31.8 / 29.5 kg | 115 / 109 lb 52.2 / 49.4 kg | 171 / 162 lb 77.6 / 73.5 kg | 227 / 212 lb 103 / 96.2 kg |
| 300 lb 136.1 kg | 72 / 66 lb 32.7 / 29.9 kg | 118 / 111 lb 53.5 / 50.3 kg | 175 / 165 lb 79.4 / 74.8 kg | 232 / 217 lb 105.2 / 98.4 kg |
Women’s Seated Leg Curl vs Lying Leg Curl Standards
How to read the table: The first number is Seated Leg Curl; the second is Lying 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 / 22 lb 10.4 / 10 kg | 39 / 37 lb 17.7 / 16.8 kg | 60 / 56 lb 27.2 / 25.4 kg | 80 / 76 lb 36.3 / 34.5 kg |
| 110 lb 49.9 kg | 24 / 24 lb 10.9 / 10.9 kg | 41 / 39 lb 18.6 / 17.7 kg | 63 / 60 lb 28.6 / 27.2 kg | 85 / 81 lb 38.6 / 36.7 kg |
| 120 lb 54.4 kg | 26 / 25 lb 11.8 / 11.3 kg | 44 / 41 lb 20 / 18.6 kg | 67 / 64 lb 30.4 / 29 kg | 90 / 85 lb 40.8 / 38.6 kg |
| 130 lb 59 kg | 27 / 26 lb 12.2 / 11.8 kg | 46 / 44 lb 20.9 / 20 kg | 71 / 67 lb 32.2 / 30.4 kg | 95 / 90 lb 43.1 / 40.8 kg |
| 140 lb 63.5 kg | 29 / 28 lb 13.2 / 12.7 kg | 49 / 46 lb 22.2 / 20.9 kg | 74 / 71 lb 33.6 / 32.2 kg | 100 / 95 lb 45.4 / 43.1 kg |
| 150 lb 68 kg | 30 / 29 lb 13.6 / 13.2 kg | 51 / 48 lb 23.1 / 21.8 kg | 78 / 74 lb 35.4 / 33.6 kg | 105 / 99 lb 47.6 / 44.9 kg |
| 160 lb 72.6 kg | 31 / 30 lb 14.1 / 13.6 kg | 53 / 50 lb 24 / 22.7 kg | 81 / 77 lb 36.7 / 34.9 kg | 110 / 103 lb 49.9 / 46.7 kg |
| 170 lb 77.1 kg | 33 / 32 lb 15 / 14.5 kg | 55 / 52 lb 24.9 / 23.6 kg | 85 / 80 lb 38.6 / 36.3 kg | 114 / 108 lb 51.7 / 49 kg |
| 180 lb 81.6 kg | 34 / 33 lb 15.4 / 15 kg | 58 / 54 lb 26.3 / 24.5 kg | 88 / 84 lb 39.9 / 38.1 kg | 119 / 112 lb 54 / 50.8 kg |
| 190 lb 86.2 kg | 35 / 34 lb 15.9 / 15.4 kg | 60 / 56 lb 27.2 / 25.4 kg | 91 / 87 lb 41.3 / 39.5 kg | 123 / 116 lb 55.8 / 52.6 kg |
| 200 lb 90.7 kg | 36 / 35 lb 16.3 / 15.9 kg | 62 / 58 lb 28.1 / 26.3 kg | 94 / 90 lb 42.6 / 40.8 kg | 127 / 120 lb 57.6 / 54.4 kg |
| 210 lb 95.3 kg | 38 / 36 lb 17.2 / 16.3 kg | 64 / 60 lb 29 / 27.2 kg | 98 / 93 lb 44.5 / 42.2 kg | 131 / 124 lb 59.4 / 56.2 kg |
| 220 lb 99.8 kg | 39 / 37 lb 17.7 / 16.8 kg | 66 / 62 lb 29.9 / 28.1 kg | 101 / 96 lb 45.8 / 43.5 kg | 136 / 128 lb 61.7 / 58.1 kg |
| 230 lb 104.3 kg | 40 / 39 lb 18.1 / 17.7 kg | 68 / 64 lb 30.8 / 29 kg | 104 / 98 lb 47.2 / 44.5 kg | 140 / 132 lb 63.5 / 59.9 kg |
| 240 lb 108.9 kg | 41 / 40 lb 18.6 / 18.1 kg | 70 / 66 lb 31.8 / 29.9 kg | 107 / 101 lb 48.5 / 45.8 kg | 144 / 135 lb 65.3 / 61.2 kg |
How Your Seated Leg Curl vs Lying Leg 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 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.
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 lying leg curl | Adjust lying leg 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 Lying 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 lying leg 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 seated leg curl and lying leg curl standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.7 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the seated leg curl standard. A plus sign means the lying leg 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 | −3 lb −1.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −9 lb −4.1 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −6 lb −2.8 kg | −9 lb −4 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −7 lb −3.1 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −11 lb −4.9 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −7 lb −3.1 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.4 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −13 lb −5.9 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −5 lb −2.2 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 250 lb 113.4 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −14 lb −6.3 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −9 lb −4 kg | −14 lb −6.4 kg |
| 280 lb 127 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −9 lb −4 kg | −14 lb −6.3 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −15 lb −6.8 kg |
How Women’s Seated Leg Curl and Lying Leg Curl Standards Differ
What the women’s data shows:
The seated leg curl and lying leg curl standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 4.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the lying leg curl standard minus the seated leg curl standard. A plus sign means the lying leg 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 | −1 lb −0.4 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −4 lb −1.9 kg |
| 120 lb 54.4 kg | −1 lb −0.5 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −5 lb −2.2 kg |
| 130 lb 59 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg |
| 140 lb 63.5 kg | −1 lb −0.5 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −5 lb −2.3 kg |
| 150 lb 68 kg | −1 lb −0.4 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 170 lb 77.1 kg | −1 lb −0.5 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | −6 lb −2.7 kg |
| 180 lb 81.6 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 190 lb 86.2 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −7 lb −3.2 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg |
| 220 lb 99.8 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 230 lb 104.3 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −8 lb −3.6 kg |
| 240 lb 108.9 kg | −1 lb −0.5 kg | −4 lb −1.9 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
Seated Leg Curl and Lying Leg Curl Exercises Used by This Calculator
This calculator uses a strict seated leg curl and a strict lying leg curl. Use strict Seated Leg Curl and Lying Leg Curl sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
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 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.
Enter one recent Seated Leg Curl set and one recent Lying Leg Curl set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Lying Leg Curl — View the individual Lying Leg 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.