Standing Leg Curl vs Seated Leg Curl Strength Standards
Compare your standing leg curl and seated 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 Standing Leg Curl, enter the selected or loaded machine resistance used for one working leg and total reps across both legs combined. For Seated Leg Curl, enter the displayed bilateral machine or stack weight and bilateral reps. Use a strict standing machine leg curl using the same load, setup, range, and execution on both legs and total valid reps across both legs combined; use a strict, repeatable seated 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.
Standing Leg Curl vs Seated Leg Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing leg curl and seated 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 standing leg curl and seated 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 Standing Leg Curl / Seated 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 Standing Leg Curl vs Seated Leg Curl Standards
How to read the table: The first number is Standing Leg Curl; the second is Seated 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 | 25 / 39 lb 11.3 / 17.7 kg | 42 / 64 lb 19.1 / 29 kg | 64 / 95 lb 29 / 43.1 kg | 90 / 126 lb 40.8 / 57.2 kg |
| 130 lb 59 kg | 26 / 41 lb 11.8 / 18.6 kg | 44 / 68 lb 20 / 30.8 kg | 68 / 100 lb 30.8 / 45.4 kg | 95 / 133 lb 43.1 / 60.3 kg |
| 140 lb 63.5 kg | 28 / 43 lb 12.7 / 19.5 kg | 47 / 71 lb 21.3 / 32.2 kg | 71 / 105 lb 32.2 / 47.6 kg | 100 / 140 lb 45.4 / 63.5 kg |
| 150 lb 68 kg | 29 / 45 lb 13.2 / 20.4 kg | 49 / 74 lb 22.2 / 33.6 kg | 74 / 110 lb 33.6 / 49.9 kg | 104 / 146 lb 47.2 / 66.2 kg |
| 160 lb 72.6 kg | 30 / 47 lb 13.6 / 21.3 kg | 51 / 78 lb 23.1 / 35.4 kg | 78 / 115 lb 35.4 / 52.2 kg | 109 / 152 lb 49.4 / 68.9 kg |
| 170 lb 77.1 kg | 32 / 49 lb 14.5 / 22.2 kg | 53 / 81 lb 24 / 36.7 kg | 81 / 120 lb 36.7 / 54.4 kg | 113 / 159 lb 51.3 / 72.1 kg |
| 180 lb 81.6 kg | 33 / 51 lb 15 / 23.1 kg | 55 / 84 lb 24.9 / 38.1 kg | 84 / 124 lb 38.1 / 56.2 kg | 118 / 165 lb 53.5 / 74.8 kg |
| 190 lb 86.2 kg | 34 / 53 lb 15.4 / 24 kg | 57 / 87 lb 25.9 / 39.5 kg | 87 / 129 lb 39.5 / 58.5 kg | 122 / 171 lb 55.3 / 77.6 kg |
| 200 lb 90.7 kg | 35 / 55 lb 15.9 / 24.9 kg | 59 / 90 lb 26.8 / 40.8 kg | 90 / 133 lb 40.8 / 60.3 kg | 126 / 177 lb 57.2 / 80.3 kg |
| 210 lb 95.3 kg | 36 / 57 lb 16.3 / 25.9 kg | 61 / 93 lb 27.7 / 42.2 kg | 93 / 138 lb 42.2 / 62.6 kg | 130 / 183 lb 59 / 83 kg |
| 220 lb 99.8 kg | 37 / 58 lb 16.8 / 26.3 kg | 63 / 96 lb 28.6 / 43.5 kg | 96 / 142 lb 43.5 / 64.4 kg | 135 / 189 lb 61.2 / 85.7 kg |
| 230 lb 104.3 kg | 39 / 60 lb 17.7 / 27.2 kg | 65 / 99 lb 29.5 / 44.9 kg | 99 / 147 lb 44.9 / 66.7 kg | 139 / 194 lb 63 / 88 kg |
| 240 lb 108.9 kg | 40 / 62 lb 18.1 / 28.1 kg | 67 / 102 lb 30.4 / 46.3 kg | 102 / 151 lb 46.3 / 68.5 kg | 143 / 200 lb 64.9 / 90.7 kg |
| 250 lb 113.4 kg | 41 / 64 lb 18.6 / 29 kg | 68 / 104 lb 30.8 / 47.2 kg | 104 / 155 lb 47.2 / 70.3 kg | 146 / 205 lb 66.2 / 93 kg |
| 260 lb 117.9 kg | 42 / 65 lb 19.1 / 29.5 kg | 70 / 107 lb 31.8 / 48.5 kg | 107 / 159 lb 48.5 / 72.1 kg | 150 / 211 lb 68 / 95.7 kg |
| 270 lb 122.5 kg | 43 / 67 lb 19.5 / 30.4 kg | 72 / 110 lb 32.7 / 49.9 kg | 110 / 163 lb 49.9 / 73.9 kg | 154 / 216 lb 69.9 / 98 kg |
| 280 lb 127 kg | 44 / 69 lb 20 / 31.3 kg | 74 / 113 lb 33.6 / 51.3 kg | 113 / 167 lb 51.3 / 75.7 kg | 158 / 221 lb 71.7 / 100.2 kg |
| 290 lb 131.5 kg | 45 / 70 lb 20.4 / 31.8 kg | 76 / 115 lb 34.5 / 52.2 kg | 115 / 171 lb 52.2 / 77.6 kg | 162 / 227 lb 73.5 / 103 kg |
| 300 lb 136.1 kg | 46 / 72 lb 20.9 / 32.7 kg | 77 / 118 lb 34.9 / 53.5 kg | 118 / 175 lb 53.5 / 79.4 kg | 165 / 232 lb 74.8 / 105.2 kg |
Women’s Standing Leg Curl vs Seated Leg Curl Standards
How to read the table: The first number is Standing Leg Curl; the second is Seated 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 | 15 / 23 lb 6.8 / 10.4 kg | 25 / 39 lb 11.3 / 17.7 kg | 39 / 60 lb 17.7 / 27.2 kg | 55 / 80 lb 24.9 / 36.3 kg |
| 110 lb 49.9 kg | 16 / 24 lb 7.3 / 10.9 kg | 27 / 41 lb 12.2 / 18.6 kg | 41 / 63 lb 18.6 / 28.6 kg | 59 / 85 lb 26.8 / 38.6 kg |
| 120 lb 54.4 kg | 17 / 26 lb 7.7 / 11.8 kg | 28 / 44 lb 12.7 / 20 kg | 44 / 67 lb 20 / 30.4 kg | 62 / 90 lb 28.1 / 40.8 kg |
| 130 lb 59 kg | 18 / 27 lb 8.2 / 12.2 kg | 30 / 46 lb 13.6 / 20.9 kg | 46 / 71 lb 20.9 / 32.2 kg | 65 / 95 lb 29.5 / 43.1 kg |
| 140 lb 63.5 kg | 19 / 29 lb 8.6 / 13.2 kg | 32 / 49 lb 14.5 / 22.2 kg | 49 / 74 lb 22.2 / 33.6 kg | 69 / 100 lb 31.3 / 45.4 kg |
| 150 lb 68 kg | 20 / 30 lb 9.1 / 13.6 kg | 33 / 51 lb 15 / 23.1 kg | 51 / 78 lb 23.1 / 35.4 kg | 72 / 105 lb 32.7 / 47.6 kg |
| 160 lb 72.6 kg | 21 / 31 lb 9.5 / 14.1 kg | 34 / 53 lb 15.4 / 24 kg | 53 / 81 lb 24 / 36.7 kg | 75 / 110 lb 34 / 49.9 kg |
| 170 lb 77.1 kg | 22 / 33 lb 10 / 15 kg | 36 / 55 lb 16.3 / 24.9 kg | 55 / 85 lb 24.9 / 38.6 kg | 78 / 114 lb 35.4 / 51.7 kg |
| 180 lb 81.6 kg | 23 / 34 lb 10.4 / 15.4 kg | 37 / 58 lb 16.8 / 26.3 kg | 58 / 88 lb 26.3 / 39.9 kg | 81 / 119 lb 36.7 / 54 kg |
| 190 lb 86.2 kg | 23 / 35 lb 10.4 / 15.9 kg | 39 / 60 lb 17.7 / 27.2 kg | 60 / 91 lb 27.2 / 41.3 kg | 84 / 123 lb 38.1 / 55.8 kg |
| 200 lb 90.7 kg | 24 / 36 lb 10.9 / 16.3 kg | 40 / 62 lb 18.1 / 28.1 kg | 62 / 94 lb 28.1 / 42.6 kg | 87 / 127 lb 39.5 / 57.6 kg |
| 210 lb 95.3 kg | 25 / 38 lb 11.3 / 17.2 kg | 41 / 64 lb 18.6 / 29 kg | 64 / 98 lb 29 / 44.5 kg | 90 / 131 lb 40.8 / 59.4 kg |
| 220 lb 99.8 kg | 26 / 39 lb 11.8 / 17.7 kg | 43 / 66 lb 19.5 / 29.9 kg | 66 / 101 lb 29.9 / 45.8 kg | 93 / 136 lb 42.2 / 61.7 kg |
| 230 lb 104.3 kg | 27 / 40 lb 12.2 / 18.1 kg | 44 / 68 lb 20 / 30.8 kg | 68 / 104 lb 30.8 / 47.2 kg | 96 / 140 lb 43.5 / 63.5 kg |
| 240 lb 108.9 kg | 27 / 41 lb 12.2 / 18.6 kg | 45 / 70 lb 20.4 / 31.8 kg | 70 / 107 lb 31.8 / 48.5 kg | 98 / 144 lb 44.5 / 65.3 kg |
How Your Standing Leg Curl vs Seated 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 standing leg curl strength level
The standards use the sex-specific strength levels from the individual Standing 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 curl more without requiring strength to increase pound for pound.
3. 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.
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 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. |
| Rate the seated leg curl | Adjust seated 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 Standing Leg Curl and Seated 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 seated leg curl standard is higher; below zero means the standing 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.
16.4 → 30.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated leg curl standard minus the standing leg curl standard. A plus sign means the seated leg curl standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +22 lb +9.9 kg | +31 lb +14.1 kg | +36 lb +16.4 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +24 lb +10.8 kg | +32 lb +14.6 kg | +38 lb +17.2 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +34 lb +15.4 kg | +40 lb +18.1 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +36 lb +16.3 kg | +42 lb +19 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +27 lb +12.3 kg | +37 lb +16.8 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +39 lb +17.7 kg | +46 lb +20.8 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +40 lb +18.1 kg | +47 lb +21.3 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +42 lb +19 kg | +49 lb +22.3 kg |
| 200 lb 90.7 kg | +20 lb +9 kg | +31 lb +14 kg | +43 lb +19.5 kg | +51 lb +23.1 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +53 lb +24 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +33 lb +14.9 kg | +46 lb +20.9 kg | +54 lb +24.5 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +48 lb +21.8 kg | +55 lb +25 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +35 lb +15.9 kg | +49 lb +22.2 kg | +57 lb +25.8 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +36 lb +16.4 kg | +51 lb +23.1 kg | +59 lb +26.8 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +37 lb +16.7 kg | +52 lb +23.6 kg | +61 lb +27.7 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +38 lb +17.2 kg | +53 lb +24 kg | +62 lb +28.1 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +54 lb +24.4 kg | +63 lb +28.5 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +56 lb +25.4 kg | +65 lb +29.5 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +57 lb +25.9 kg | +67 lb +30.4 kg |
How Women’s Standing Leg Curl and Seated Leg 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.
11.4 → 20.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated leg curl standard minus the standing leg curl standard. A plus sign means the seated leg curl standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +25 lb +11.4 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +22 lb +10 kg | +26 lb +11.8 kg |
| 120 lb 54.4 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +9 lb +4 kg | +16 lb +7.3 kg | +25 lb +11.3 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +10 lb +4.6 kg | +17 lb +7.7 kg | +25 lb +11.4 kg | +31 lb +14.1 kg |
| 150 lb 68 kg | +10 lb +4.5 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +33 lb +14.9 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +35 lb +15.9 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +19 lb +8.6 kg | +30 lb +13.7 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +38 lb +17.3 kg |
| 190 lb 86.2 kg | +12 lb +5.5 kg | +21 lb +9.5 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | +22 lb +10 kg | +32 lb +14.5 kg | +40 lb +18.1 kg |
| 210 lb 95.3 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +34 lb +15.5 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +43 lb +19.5 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +24 lb +10.8 kg | +36 lb +16.4 kg | +44 lb +20 kg |
| 240 lb 108.9 kg | +14 lb +6.4 kg | +25 lb +11.4 kg | +37 lb +16.7 kg | +46 lb +20.8 kg |
Standing Leg Curl and Seated Leg Curl Exercises Used by This Calculator
This calculator uses a strict standing leg curl and a strict seated leg curl. Use a strict standing single-leg machine curl and a strict seated bilateral machine curl under each individual tool’s setup, load, range, and rep rules. Do not transfer or mathematically convert one machine’s displayed load into the other’s convention.
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.
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.
Enter one recent Standing Leg Curl set and one recent Seated Leg Curl set
Use each exercise’s stated load and repetition 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 machine and setup when retesting each exercise.
Related Tools
- Standing Leg Curl — View the individual Standing Leg Curl standards and next strength-level target.
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.