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Cable Leg Extension strength standards

What is a good Cable Leg Extension?

For a 180 lb male, an Intermediate Cable Leg Extension is about 82 lb (0.46x bodyweight). Advanced starts around 129 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 82 lb Intermediate at 180 lb
Next tier 129 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Cable Leg Extension

A solid (Intermediate) Cable Leg Extension for a 180 lb male is about 82 lb (0.46x bodyweight). Use the calculator below to convert your own Cable Leg Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 129 lb (0.72x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

How strong is your Cable Leg Extension? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Quadriceps, Hip Flexors
Equipment Cable Machine, Ankle Cuff
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Cable Leg Extension?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 82 lbs (0.46x bodyweight) on the Cable Leg Extension ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Cable Leg Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

82 lb Typical 1RM (Intermediate)
0.46x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Cable Leg Extension?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 5 19 45 81 125
120 7 23 51 89 135
130 9 27 56 96 144
140 11 31 62 103 152
150 14 35 67 110 161
160 16 38 72 116 169
170 18 42 77 123 176
180 21 46 82 129 183
190 23 49 87 135 190
200 26 53 91 140 197
210 28 56 96 146 204
220 30 59 100 151 210
230 33 63 104 157 216
240 35 66 108 162 222
250 37 69 113 167 228
260 40 72 117 172 234
270 42 75 120 176 239
280 44 78 124 181 245
290 47 81 128 185 250
300 49 84 132 190 255
310 51 87 135 194 260

Is Your Cable Leg Extension Good?

A quick read on what counts as a good Cable Leg Extension at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Cable Leg Extension is about 82 lb (0.46x bodyweight). Advanced lifters hit 129 lb (0.72x), and Elite is 183 lb (1.02x).

Women (140 lb): a good (Intermediate) Cable Leg Extension is about 38 lb (0.27x bodyweight). Advanced lifters hit 61 lb (0.44x), and Elite is 87 lb (0.62x).

How Much Should You Be Able to Cable Leg Extension?

Men: a 180 lb male should lift about 82 lb at an Intermediate level (a beginner target is around 21 lb).

Women: a 140 lb female should lift about 38 lb at an Intermediate level (a beginner target is around 9 lb).

By bodyweight (men): A 150 lb lifter lifts about 67 lb, and a 220 lb lifter lifts about 100 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 77 lb, while by age 50 the Intermediate standard is about 68 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Cable Leg Extension Strength?

How Cable Leg Extension standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 14 34 65 107 156
20 16 39 75 122 178
25 16 40 77 125 183
30 16 40 77 125 183
35 16 40 77 125 183
40 16 40 77 125 183
45 15 38 73 119 174
50 14 36 68 112 163
55 13 33 63 103 151
60 12 30 58 94 138
65 11 27 52 85 124
70 10 24 47 76 112
75 9 22 42 68 100
80 8 20 37 61 89
85 7 18 34 55 80
90 6 16 30 49 72

What Do Cable Leg Extension Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Leg Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Leg Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Leg Extension is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Leg Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Leg Extension strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Leg Extension

Tier-specific training recommendations to move your Cable Leg Extension to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Leg Extension 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Leg Extension.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Leg Extension plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Leg Extension strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Leg Extension

  1. Attach an ankle cuff to the low pulley of a cable machine and secure it around your ankle.
  2. Stand facing the machine, holding the frame or handles for support.
  3. Start with your working leg slightly bent and your other leg planted firmly on the ground.
  4. Extend your working leg forward, straightening the knee and lifting the weight.
  5. Pause briefly at full extension, ensuring your quadriceps are fully contracted.
  6. Slowly return to the starting position, controlling the movement.
  7. Repeat for the desired number of reps, then switch to the other leg.
  8. Exhale as you extend your leg and inhale as you return to the starting position.

Tips for Cable Leg Extension

  • Keep your back straight and core engaged for stability.
  • Avoid locking out your knee completely at the top of the movement to prevent joint stress.
  • Adjust the weight to a manageable level to maintain proper form.
  • Focus on a slow and controlled movement to maximize muscle engagement.
  • Ensure the ankle cuff is securely fastened to avoid slipping.

Where Do These Cable Leg Extension Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Cable Leg Extension Good for Your Weight?

Use this page to compare your Cable Leg Extension against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Cable Leg Extension 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Cable Leg Extension depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cable Leg Extension after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.