Leg Extension Standards

Measured in kg

Leg Extension strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Leg Extension standards are based on 824,567 lifts by Strength Level users

How To

Male
Female

Male

Male Leg Extension Standards (kg)

Weight

Strength Level	Weight
Beginner	35 kg
Novice	61 kg
Intermediate	96 kg
Advanced	139 kg
Elite	186 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

How much should I be able to Leg Extension? (kg)

What is the average Leg Extension? The average Leg Extension weight for a male lifter is 96 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Leg Extension? Male beginners should aim to lift 35 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	40	68	102	141
55	24	45	74	109	150
60	27	49	79	116	158
65	31	54	85	123	165
70	34	58	90	129	172
75	37	62	95	134	179
80	40	65	99	140	186
85	42	69	104	145	192
90	45	73	108	150	198
95	48	76	112	155	203
100	51	79	116	160	209
105	53	83	120	165	214
110	56	86	124	169	219
115	58	89	128	173	224
120	61	92	131	178	228
125	63	95	135	182	233
130	65	97	138	186	237
135	68	100	141	189	242
140	70	103	144	193	246

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	52	82	118	159
20	35	60	94	135	182
25	35	61	96	139	186
30	35	61	96	139	186
35	35	61	96	139	186
40	35	61	96	139	186
45	34	58	91	132	177
50	32	55	86	123	166
55	29	51	79	114	154
60	27	46	72	104	140
65	24	42	65	94	127
70	22	37	59	84	114
75	19	33	52	76	102
80	17	30	47	68	91
85	15	27	42	61	81
90	14	24	38	55	73

How many sets and reps of Leg Extension should I do?

These are the most popular Leg Extension workouts done by male lifters:

3x10 20%

3x12 15%

4x10 9%

4x12 7%

3x15 7%

3x8 6%

2x10 4%

5x10 3%

2x12 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	4170
2	3	12	15%	3193
3	4	10	9%	1932
4	4	12	7%	1368
5	3	15	7%	1346
6	3	8	6%	1162
7	2	10	4%	730
8	5	10	3%	580
9	2	12	3%	559
10	4	8	3%	542

Calculate Your Strength Level

Female

Female Leg Extension Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	18 kg
Novice	34 kg
Intermediate	58 kg
Advanced	88 kg
Elite	122 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.25x
Elite	2.00x

How much should I be able to Leg Extension? (kg)

What is the average Leg Extension? The average Leg Extension weight for a female lifter is 58 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Leg Extension? Female beginners should aim to lift 18 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	25	46	72	102
45	13	28	49	75	107
50	14	30	51	79	111
55	16	31	54	82	114
60	17	33	56	85	118
65	18	35	58	87	121
70	19	36	60	90	124
75	20	38	62	92	126
80	22	39	64	94	129
85	23	41	66	97	131
90	24	42	67	99	134
95	24	43	69	101	136
100	25	45	71	102	138
105	26	46	72	104	140
110	27	47	73	106	142
115	28	48	75	107	144
120	29	49	76	109	146

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	29	49	75	104
20	17	34	57	85	119
25	18	34	58	88	122
30	18	34	58	88	122
35	18	34	58	88	122
40	18	34	58	88	122
45	17	33	55	83	116
50	16	31	52	78	108
55	15	28	48	72	100
60	13	26	44	66	92
65	12	23	39	60	83
70	11	21	35	53	74
75	10	19	32	48	66
80	9	17	28	43	59
85	8	15	25	38	53
90	7	14	23	35	48

How many sets and reps of Leg Extension should I do?

These are the most popular Leg Extension workouts done by female lifters:

3x10 22%

3x12 13%

3x15 11%

4x10 9%

3x8 7%

4x12 6%

4x8 4%

2x10 3%

4x15 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1186
2	3	12	13%	714
3	3	15	11%	573
4	4	10	9%	496
5	3	8	7%	365
6	4	12	6%	328
7	4	8	4%	212
8	2	10	3%	182
9	4	15	3%	164
10	5	10	2%	129

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Other Languages

Leg Extension (EN)
Beinstrecker (DE)
Extensión de piernas (ES)
Extension des jambes (FR)
Prostowanie kolan na maszynie siedząc (PL)
Leg Extension (IT)
Extensão de pernas (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	40	68	102	141
55	24	45	74	109	150
60	27	49	79	116	158
65	31	54	85	123	165
70	34	58	90	129	172
75	37	62	95	134	179
80	40	65	99	140	186
85	42	69	104	145	192
90	45	73	108	150	198
95	48	76	112	155	203
100	51	79	116	160	209
105	53	83	120	165	214
110	56	86	124	169	219
115	58	89	128	173	224
120	61	92	131	178	228
125	63	95	135	182	233
130	65	97	138	186	237
135	68	100	141	189	242
140	70	103	144	193	246

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	52	82	118	159
20	35	60	94	135	182
25	35	61	96	139	186
30	35	61	96	139	186
35	35	61	96	139	186
40	35	61	96	139	186
45	34	58	91	132	177
50	32	55	86	123	166
55	29	51	79	114	154
60	27	46	72	104	140
65	24	42	65	94	127
70	22	37	59	84	114
75	19	33	52	76	102
80	17	30	47	68	91
85	15	27	42	61	81
90	14	24	38	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	25	46	72	102
45	13	28	49	75	107
50	14	30	51	79	111
55	16	31	54	82	114
60	17	33	56	85	118
65	18	35	58	87	121
70	19	36	60	90	124
75	20	38	62	92	126
80	22	39	64	94	129
85	23	41	66	97	131
90	24	42	67	99	134
95	24	43	69	101	136
100	25	45	71	102	138
105	26	46	72	104	140
110	27	47	73	106	142
115	28	48	75	107	144
120	29	49	76	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	29	49	75	104
20	17	34	57	85	119
25	18	34	58	88	122
30	18	34	58	88	122
35	18	34	58	88	122
40	18	34	58	88	122
45	17	33	55	83	116
50	16	31	52	78	108
55	15	28	48	72	100
60	13	26	44	66	92
65	12	23	39	60	83
70	11	21	35	53	74
75	10	19	32	48	66
80	9	17	28	43	59
85	8	15	25	38	53
90	7	14	23	35	48

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	40	68	102	141
55	24	45	74	109	150
60	27	49	79	116	158
65	31	54	85	123	165
70	34	58	90	129	172
75	37	62	95	134	179
80	40	65	99	140	186
85	42	69	104	145	192
90	45	73	108	150	198
95	48	76	112	155	203
100	51	79	116	160	209
105	53	83	120	165	214
110	56	86	124	169	219
115	58	89	128	173	224
120	61	92	131	178	228
125	63	95	135	182	233
130	65	97	138	186	237
135	68	100	141	189	242
140	70	103	144	193	246

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	52	82	118	159
20	35	60	94	135	182
25	35	61	96	139	186
30	35	61	96	139	186
35	35	61	96	139	186
40	35	61	96	139	186
45	34	58	91	132	177
50	32	55	86	123	166
55	29	51	79	114	154
60	27	46	72	104	140
65	24	42	65	94	127
70	22	37	59	84	114
75	19	33	52	76	102
80	17	30	47	68	91
85	15	27	42	61	81
90	14	24	38	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	25	46	72	102
45	13	28	49	75	107
50	14	30	51	79	111
55	16	31	54	82	114
60	17	33	56	85	118
65	18	35	58	87	121
70	19	36	60	90	124
75	20	38	62	92	126
80	22	39	64	94	129
85	23	41	66	97	131
90	24	42	67	99	134
95	24	43	69	101	136
100	25	45	71	102	138
105	26	46	72	104	140
110	27	47	73	106	142
115	28	48	75	107	144
120	29	49	76	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	29	49	75	104
20	17	34	57	85	119
25	18	34	58	88	122
30	18	34	58	88	122
35	18	34	58	88	122
40	18	34	58	88	122
45	17	33	55	83	116
50	16	31	52	78	108
55	15	28	48	72	100
60	13	26	44	66	92
65	12	23	39	60	83
70	11	21	35	53	74
75	10	19	32	48	66
80	9	17	28	43	59
85	8	15	25	38	53
90	7	14	23	35	48

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	40	68	102	141
55	24	45	74	109	150
60	27	49	79	116	158
65	31	54	85	123	165
70	34	58	90	129	172
75	37	62	95	134	179
80	40	65	99	140	186
85	42	69	104	145	192
90	45	73	108	150	198
95	48	76	112	155	203
100	51	79	116	160	209
105	53	83	120	165	214
110	56	86	124	169	219
115	58	89	128	173	224
120	61	92	131	178	228
125	63	95	135	182	233
130	65	97	138	186	237
135	68	100	141	189	242
140	70	103	144	193	246

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	52	82	118	159
20	35	60	94	135	182
25	35	61	96	139	186
30	35	61	96	139	186
35	35	61	96	139	186
40	35	61	96	139	186
45	34	58	91	132	177
50	32	55	86	123	166
55	29	51	79	114	154
60	27	46	72	104	140
65	24	42	65	94	127
70	22	37	59	84	114
75	19	33	52	76	102
80	17	30	47	68	91
85	15	27	42	61	81
90	14	24	38	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	25	46	72	102
45	13	28	49	75	107
50	14	30	51	79	111
55	16	31	54	82	114
60	17	33	56	85	118
65	18	35	58	87	121
70	19	36	60	90	124
75	20	38	62	92	126
80	22	39	64	94	129
85	23	41	66	97	131
90	24	42	67	99	134
95	24	43	69	101	136
100	25	45	71	102	138
105	26	46	72	104	140
110	27	47	73	106	142
115	28	48	75	107	144
120	29	49	76	109	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	29	49	75	104
20	17	34	57	85	119
25	18	34	58	88	122
30	18	34	58	88	122
35	18	34	58	88	122
40	18	34	58	88	122
45	17	33	55	83	116
50	16	31	52	78	108
55	15	28	48	72	100
60	13	26	44	66	92
65	12	23	39	60	83
70	11	21	35	53	74
75	10	19	32	48	66
80	9	17	28	43	59
85	8	15	25	38	53
90	7	14	23	35	48