Single Leg Leg Curl vs Standing Leg Curl Strength Standards
Compare your single leg leg curl and standing leg curl against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: selected or loaded machine resistance for one working leg and 1–12 strict reps. Pounds or kilograms. For the first 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. For the second exercise, keep the same machine, load, pad setting, range, and strict execution on each leg. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Leg Curl vs Standing Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg leg curl and standing leg curl to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Single Leg Leg Curl / Standing Leg Curl, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Leg Leg Curl vs Standing Leg Curl Standards
How to read the table: The first number is Single Leg Leg Curl; the second is Standing 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 | 31 / 25 lb 14.1 / 11.3 kg | 50 / 42 lb 22.7 / 19.1 kg | 73 / 64 lb 33.1 / 29 kg | 98 / 90 lb 44.5 / 40.8 kg |
| 130 lb 59 kg | 33 / 26 lb 15 / 11.8 kg | 53 / 44 lb 24 / 20 kg | 77 / 68 lb 34.9 / 30.8 kg | 103 / 95 lb 46.7 / 43.1 kg |
| 140 lb 63.5 kg | 34 / 28 lb 15.4 / 12.7 kg | 55 / 47 lb 24.9 / 21.3 kg | 81 / 71 lb 36.7 / 32.2 kg | 109 / 100 lb 49.4 / 45.4 kg |
| 150 lb 68 kg | 36 / 29 lb 16.3 / 13.2 kg | 58 / 49 lb 26.3 / 22.2 kg | 85 / 74 lb 38.6 / 33.6 kg | 114 / 104 lb 51.7 / 47.2 kg |
| 160 lb 72.6 kg | 37 / 30 lb 16.8 / 13.6 kg | 61 / 51 lb 27.7 / 23.1 kg | 88 / 78 lb 39.9 / 35.4 kg | 119 / 109 lb 54 / 49.4 kg |
| 170 lb 77.1 kg | 39 / 32 lb 17.7 / 14.5 kg | 63 / 53 lb 28.6 / 24 kg | 92 / 81 lb 41.7 / 36.7 kg | 123 / 113 lb 55.8 / 51.3 kg |
| 180 lb 81.6 kg | 41 / 33 lb 18.6 / 15 kg | 66 / 55 lb 29.9 / 24.9 kg | 95 / 84 lb 43.1 / 38.1 kg | 128 / 118 lb 58.1 / 53.5 kg |
| 190 lb 86.2 kg | 42 / 34 lb 19.1 / 15.4 kg | 68 / 57 lb 30.8 / 25.9 kg | 99 / 87 lb 44.9 / 39.5 kg | 133 / 122 lb 60.3 / 55.3 kg |
| 200 lb 90.7 kg | 43 / 35 lb 19.5 / 15.9 kg | 70 / 59 lb 31.8 / 26.8 kg | 102 / 90 lb 46.3 / 40.8 kg | 138 / 126 lb 62.6 / 57.2 kg |
| 210 lb 95.3 kg | 45 / 36 lb 20.4 / 16.3 kg | 73 / 61 lb 33.1 / 27.7 kg | 106 / 93 lb 48.1 / 42.2 kg | 142 / 130 lb 64.4 / 59 kg |
| 220 lb 99.8 kg | 46 / 37 lb 20.9 / 16.8 kg | 75 / 63 lb 34 / 28.6 kg | 109 / 96 lb 49.4 / 43.5 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 230 lb 104.3 kg | 48 / 39 lb 21.8 / 17.7 kg | 77 / 65 lb 34.9 / 29.5 kg | 112 / 99 lb 50.8 / 44.9 kg | 151 / 139 lb 68.5 / 63 kg |
| 240 lb 108.9 kg | 49 / 40 lb 22.2 / 18.1 kg | 79 / 67 lb 35.8 / 30.4 kg | 116 / 102 lb 52.6 / 46.3 kg | 155 / 143 lb 70.3 / 64.9 kg |
| 250 lb 113.4 kg | 50 / 41 lb 22.7 / 18.6 kg | 82 / 68 lb 37.2 / 30.8 kg | 119 / 104 lb 54 / 47.2 kg | 160 / 146 lb 72.6 / 66.2 kg |
| 260 lb 117.9 kg | 52 / 42 lb 23.6 / 19.1 kg | 84 / 70 lb 38.1 / 31.8 kg | 122 / 107 lb 55.3 / 48.5 kg | 164 / 150 lb 74.4 / 68 kg |
| 270 lb 122.5 kg | 53 / 43 lb 24 / 19.5 kg | 86 / 72 lb 39 / 32.7 kg | 125 / 110 lb 56.7 / 49.9 kg | 168 / 154 lb 76.2 / 69.9 kg |
| 280 lb 127 kg | 54 / 44 lb 24.5 / 20 kg | 88 / 74 lb 39.9 / 33.6 kg | 128 / 113 lb 58.1 / 51.3 kg | 172 / 158 lb 78 / 71.7 kg |
| 290 lb 131.5 kg | 56 / 45 lb 25.4 / 20.4 kg | 90 / 76 lb 40.8 / 34.5 kg | 131 / 115 lb 59.4 / 52.2 kg | 176 / 162 lb 79.8 / 73.5 kg |
| 300 lb 136.1 kg | 57 / 46 lb 25.9 / 20.9 kg | 92 / 77 lb 41.7 / 34.9 kg | 134 / 118 lb 60.8 / 53.5 kg | 180 / 165 lb 81.6 / 74.8 kg |
Women’s Single Leg Leg Curl vs Standing Leg Curl Standards
How to read the table: The first number is Single Leg Leg Curl; the second is Standing 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 | 18 / 15 lb 8.2 / 6.8 kg | 30 / 25 lb 13.6 / 11.3 kg | 45 / 39 lb 20.4 / 17.7 kg | 62 / 55 lb 28.1 / 24.9 kg |
| 110 lb 49.9 kg | 20 / 16 lb 9.1 / 7.3 kg | 32 / 27 lb 14.5 / 12.2 kg | 48 / 41 lb 21.8 / 18.6 kg | 66 / 59 lb 29.9 / 26.8 kg |
| 120 lb 54.4 kg | 21 / 17 lb 9.5 / 7.7 kg | 34 / 28 lb 15.4 / 12.7 kg | 51 / 44 lb 23.1 / 20 kg | 70 / 62 lb 31.8 / 28.1 kg |
| 130 lb 59 kg | 22 / 18 lb 10 / 8.2 kg | 35 / 30 lb 15.9 / 13.6 kg | 54 / 46 lb 24.5 / 20.9 kg | 74 / 65 lb 33.6 / 29.5 kg |
| 140 lb 63.5 kg | 23 / 19 lb 10.4 / 8.6 kg | 37 / 32 lb 16.8 / 14.5 kg | 56 / 49 lb 25.4 / 22.2 kg | 77 / 69 lb 34.9 / 31.3 kg |
| 150 lb 68 kg | 24 / 20 lb 10.9 / 9.1 kg | 39 / 33 lb 17.7 / 15 kg | 59 / 51 lb 26.8 / 23.1 kg | 81 / 72 lb 36.7 / 32.7 kg |
| 160 lb 72.6 kg | 25 / 21 lb 11.3 / 9.5 kg | 41 / 34 lb 18.6 / 15.4 kg | 62 / 53 lb 28.1 / 24 kg | 85 / 75 lb 38.6 / 34 kg |
| 170 lb 77.1 kg | 26 / 22 lb 11.8 / 10 kg | 42 / 36 lb 19.1 / 16.3 kg | 64 / 55 lb 29 / 24.9 kg | 88 / 78 lb 39.9 / 35.4 kg |
| 180 lb 81.6 kg | 27 / 23 lb 12.2 / 10.4 kg | 44 / 37 lb 20 / 16.8 kg | 67 / 58 lb 30.4 / 26.3 kg | 91 / 81 lb 41.3 / 36.7 kg |
| 190 lb 86.2 kg | 28 / 23 lb 12.7 / 10.4 kg | 46 / 39 lb 20.9 / 17.7 kg | 69 / 60 lb 31.3 / 27.2 kg | 95 / 84 lb 43.1 / 38.1 kg |
| 200 lb 90.7 kg | 29 / 24 lb 13.2 / 10.9 kg | 47 / 40 lb 21.3 / 18.1 kg | 71 / 62 lb 32.2 / 28.1 kg | 98 / 87 lb 44.5 / 39.5 kg |
| 210 lb 95.3 kg | 30 / 25 lb 13.6 / 11.3 kg | 49 / 41 lb 22.2 / 18.6 kg | 74 / 64 lb 33.6 / 29 kg | 101 / 90 lb 45.8 / 40.8 kg |
| 220 lb 99.8 kg | 31 / 26 lb 14.1 / 11.8 kg | 50 / 43 lb 22.7 / 19.5 kg | 76 / 66 lb 34.5 / 29.9 kg | 105 / 93 lb 47.6 / 42.2 kg |
| 230 lb 104.3 kg | 32 / 27 lb 14.5 / 12.2 kg | 52 / 44 lb 23.6 / 20 kg | 78 / 68 lb 35.4 / 30.8 kg | 108 / 96 lb 49 / 43.5 kg |
| 240 lb 108.9 kg | 33 / 27 lb 15 / 12.2 kg | 53 / 45 lb 24 / 20.4 kg | 81 / 70 lb 36.7 / 31.8 kg | 111 / 98 lb 50.3 / 44.5 kg |
How Your Single Leg Leg Curl vs Standing Leg Curl Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Single Leg Leg Curl and Standing Leg Curl sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. 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.
3. Find the standing leg curl strength level
The standing 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 single leg leg curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the standing leg curl | Adjust standing leg curl targets to exact bodyweight with the two-thirds rule while preserving the one-working-leg machine setting and total-reps convention. |
| 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 Single Leg Leg Curl and Standing 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 standing leg curl standard is higher; below zero means the single leg 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 3.7 to 6.8 kg.
How to read the table: Every number is the standing leg curl standard minus the single leg leg curl standard. A plus sign means the standing leg curl standard is higher. A minus sign means the single leg leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −9 lb −4 kg | −9 lb −4.1 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −9 lb −4 kg |
| 150 lb 68 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −11 lb −5 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −10 lb −4.6 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −11 lb −5 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −11 lb −5 kg | −10 lb −4.6 kg |
| 190 lb 86.2 kg | −8 lb −3.7 kg | −11 lb −4.9 kg | −12 lb −5.4 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −11 lb −5 kg | −12 lb −5.5 kg | −12 lb −5.4 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −12 lb −5.5 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −14 lb −6.3 kg | −12 lb −5.4 kg |
| 250 lb 113.4 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 260 lb 117.9 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 270 lb 122.5 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −14 lb −6.3 kg |
| 280 lb 127 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −14 lb −6.3 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −14 lb −6.3 kg | −16 lb −7.2 kg | −14 lb −6.3 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −15 lb −6.8 kg | −16 lb −7.3 kg | −15 lb −6.8 kg |
How Women’s Single Leg Leg Curl and Standing Leg Curl Standards Differ
What the women’s data shows:
The single leg leg curl and standing leg curl standards are within 3 lb at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
3.2 → 5.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the standing leg curl standard minus the single leg leg curl standard. A plus sign means the standing leg curl standard is higher. A minus sign means the single leg leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −7 lb −3.1 kg |
| 120 lb 54.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −7 lb −3.1 kg | −8 lb −3.7 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −9 lb −4.1 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −8 lb −3.7 kg | −9 lb −4 kg |
| 160 lb 72.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −10 lb −4.6 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −10 lb −4.6 kg |
| 190 lb 86.2 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −11 lb −5 kg |
| 220 lb 99.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −12 lb −5.4 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −12 lb −5.5 kg |
| 240 lb 108.9 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −11 lb −4.9 kg | −13 lb −5.8 kg |
Single Leg Leg Curl and Standing Leg Curl Exercises Used by This Calculator
Compare like-for-like attempts by keeping the single leg leg curl and standing leg curl setup consistent with their individual rules. Use strict, repeatable Single Leg Leg Curl and Standing 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 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.
Use one standing-machine load setting on both legs
Enter the selected or loaded machine resistance used for one working leg at a time and total valid reps across both legs combined. Keep the same machine, load, pad setting, range, and strict execution on each leg. Do not count hip swing, torso heave, support-leg assistance, handle-yanking, stack bounce, partial reps, or seated, lying, cable, band, Nordic, or glute-ham substitutions.
Enter one recent Single Leg Leg Curl result and one recent Standing Leg Curl result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Single Leg Leg Curl and Selected or loaded machine resistance for one working leg and a whole number from 1 to 12 reps for Standing Leg Curl.
Related Tools
- Single Leg Leg Curl — View the individual Single Leg Leg Curl standards and next strength-level target.
- Standing Leg Curl — View the individual Standing Leg Curl standards and next strength-level target.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated 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.
- Machine Glute Ham Raise — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.