Seated Leg Curl vs Single Leg Leg Curl Strength Standards
Compare your seated leg curl and single leg leg curl against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, a strict, repeatable seated leg curl set that follows a consistent setup, full range of motion, and controlled finish. 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. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Leg Curl vs Single Leg Leg Curl Strength Standards by Bodyweight
The paired standards below show what the seated leg curl and single leg leg curl each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Seated Leg Curl / Single Leg Leg Curl in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Seated Leg Curl vs Single Leg Leg Curl Standards
How to read the table: The first number is Seated 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 Seated Leg Curl vs Single Leg Leg Curl Standards
How to read the table: The first number is Seated 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 Seated Leg Curl vs Single Leg Leg Curl Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Seated 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 seated leg curl strength level
The seated 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 heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single leg leg curl strength level
The standards use the sex-specific thresholds from the individual Single Leg 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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 seated leg curl | Adjust seated leg curl targets to exact bodyweight with the two-thirds 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 Seated 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 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.
The higher target remains with Seated 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 seated leg curl standard. A plus sign means the single leg 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 | −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 Seated Leg Curl and Single Leg Leg Curl Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
The higher target remains with Seated Leg Curl for Novice, Intermediate, Advanced, and Elite throughout the table.
8.2 → 15 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single leg leg curl standard minus the seated leg curl standard. A plus sign means the single leg 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 | −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 |
Seated Leg Curl and Single Leg Leg Curl Exercises Used by This Calculator
For a useful comparison, perform a strict seated leg curl and a strict single leg leg curl using the setup and load rules below. Use strict, repeatable Seated 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 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 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 Seated Leg Curl result and one recent Single Leg Leg Curl result
Use the correct input for each exercise: Displayed machine or stack weight and a whole number from 1 to 12 reps for Seated Leg Curl and Weight used and a whole number from 1 to 12 reps for Single Leg Leg Curl.
Related Tools
- Seated Leg Curl — View the individual Seated 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.
- Leg Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.