Split Squat vs Dumbbell Curtsy Lunge Strength Standards
Compare your split squat and dumbbell curtsy lunge against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Split Squat and Total external load for Dumbbell Curtsy Lunge. Use a bodyweight static split squat using the last strict repetition count both sides can match; use entered load is total combined dumbbell load from both dumbbells, not per-hand load.. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Split Squat vs Dumbbell Curtsy Lunge Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Split Squat vs Dumbbell Curtsy Lunge Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Dumbbell Curtsy Lunge:34 lb15.4 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:53 lb24 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Dumbbell Curtsy Lunge:78 lb35.4 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Dumbbell Curtsy Lunge:106 lb48.1 kg |
| 130 lb 59 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Dumbbell Curtsy Lunge:36 lb16.3 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:56 lb25.4 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Dumbbell Curtsy Lunge:82 lb37.2 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Dumbbell Curtsy Lunge:112 lb50.8 kg |
| 140 lb 63.5 kg | Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Dumbbell Curtsy Lunge:38 lb17.2 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:59 lb26.8 kg | Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Dumbbell Curtsy Lunge:86 lb39 kg | Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Dumbbell Curtsy Lunge:117 lb53.1 kg |
| 150 lb 68 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:39 lb17.7 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:62 lb28.1 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:91 lb41.3 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Dumbbell Curtsy Lunge:123 lb55.8 kg |
| 160 lb 72.6 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:41 lb18.6 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:64 lb29 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:95 lb43.1 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Dumbbell Curtsy Lunge:128 lb58.1 kg |
| 170 lb 77.1 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:43 lb19.5 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:67 lb30.4 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:98 lb44.5 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Dumbbell Curtsy Lunge:134 lb60.8 kg |
| 180 lb 81.6 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:44 lb20 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:69 lb31.3 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:102 lb46.3 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Dumbbell Curtsy Lunge:139 lb63 kg |
| 190 lb 86.2 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:46 lb20.9 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:72 lb32.7 kg | Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:106 lb48.1 kg | Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Dumbbell Curtsy Lunge:144 lb65.3 kg |
| 200 lb 90.7 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:48 lb21.8 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:75 lb34 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:110 lb49.9 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:149 lb67.6 kg |
| 210 lb 95.3 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:49 lb22.2 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:77 lb34.9 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:113 lb51.3 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:154 lb69.9 kg |
| 220 lb 99.8 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:51 lb23.1 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:79 lb35.8 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:117 lb53.1 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:159 lb72.1 kg |
| 230 lb 104.3 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:52 lb23.6 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:82 lb37.2 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:120 lb54.4 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:164 lb74.4 kg |
| 240 lb 108.9 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:54 lb24.5 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:84 lb38.1 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:124 lb56.2 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:168 lb76.2 kg |
| 250 lb 113.4 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:55 lb24.9 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:86 lb39 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:127 lb57.6 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:173 lb78.5 kg |
| 260 lb 117.9 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:57 lb25.9 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:89 lb40.4 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:131 lb59.4 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:177 lb80.3 kg |
| 270 lb 122.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:58 lb26.3 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:91 lb41.3 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:134 lb60.8 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:182 lb82.6 kg |
| 280 lb 127 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:60 lb27.2 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:93 lb42.2 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:137 lb62.1 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:186 lb84.4 kg |
| 290 lb 131.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:61 lb27.7 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:95 lb43.1 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:141 lb64 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:191 lb86.6 kg |
| 300 lb 136.1 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:62 lb28.1 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:98 lb44.5 kg | Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps Dumbbell Curtsy Lunge:144 lb65.3 kg | Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Dumbbell Curtsy Lunge:195 lb88.5 kg |
Women’s Split Squat vs Dumbbell Curtsy Lunge Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:20 lb9.1 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:32 lb14.5 kg | Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:48 lb21.8 kg | Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Dumbbell Curtsy Lunge:66 lb29.9 kg |
| 110 lb 49.9 kg | Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Dumbbell Curtsy Lunge:21 lb9.5 kg | Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Dumbbell Curtsy Lunge:34 lb15.4 kg | Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Dumbbell Curtsy Lunge:51 lb23.1 kg | Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps Dumbbell Curtsy Lunge:71 lb32.2 kg |
| 120 lb 54.4 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:22 lb10 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:36 lb16.3 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Dumbbell Curtsy Lunge:54 lb24.5 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Dumbbell Curtsy Lunge:75 lb34 kg |
| 130 lb 59 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:24 lb10.9 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:38 lb17.2 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Dumbbell Curtsy Lunge:57 lb25.9 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Dumbbell Curtsy Lunge:79 lb35.8 kg |
| 140 lb 63.5 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:25 lb11.3 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:40 lb18.1 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Dumbbell Curtsy Lunge:60 lb27.2 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Dumbbell Curtsy Lunge:83 lb37.6 kg |
| 150 lb 68 kg | Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Dumbbell Curtsy Lunge:26 lb11.8 kg | Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Dumbbell Curtsy Lunge:42 lb19.1 kg | Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Dumbbell Curtsy Lunge:63 lb28.6 kg | Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Dumbbell Curtsy Lunge:87 lb39.5 kg |
| 160 lb 72.6 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:27 lb12.2 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:44 lb20 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:66 lb29.9 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:91 lb41.3 kg |
| 170 lb 77.1 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:28 lb12.7 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:46 lb20.9 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:68 lb30.8 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:95 lb43.1 kg |
| 180 lb 81.6 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:29 lb13.2 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:47 lb21.3 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:71 lb32.2 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:98 lb44.5 kg |
| 190 lb 86.2 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:30 lb13.6 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:49 lb22.2 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:74 lb33.6 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:102 lb46.3 kg |
| 200 lb 90.7 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:31 lb14.1 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:51 lb23.1 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:76 lb34.5 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:105 lb47.6 kg |
| 210 lb 95.3 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:33 lb15 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:53 lb24 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:79 lb35.8 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:109 lb49.4 kg |
| 220 lb 99.8 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:34 lb15.4 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:54 lb24.5 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:81 lb36.7 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:112 lb50.8 kg |
| 230 lb 104.3 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:35 lb15.9 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:56 lb25.4 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:84 lb38.1 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:116 lb52.6 kg |
| 240 lb 108.9 kg | Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Dumbbell Curtsy Lunge:36 lb16.3 kg | Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Dumbbell Curtsy Lunge:57 lb25.9 kg | Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Dumbbell Curtsy Lunge:86 lb39 kg | Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Dumbbell Curtsy Lunge:119 lb54 kg |
How Your Split Squat vs Dumbbell Curtsy Lunge Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Dumbbell Curtsy Lunge, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Split Squat result
The canonical thresholds vary by sex, bodyweight band, and age range; the repetition result remains separate from estimated one-rep-max weight. The calculator uses strict bodyweight repetitions per side, capped at the last count both sides can match and does not convert the repetitions into an estimated weight.
3. Rate the Dumbbell Curtsy Lunge result
The standards use the sex-specific thresholds from the individual Dumbbell Curtsy Lunge tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the split squat | Rate strict matched repetitions per side without converting them into weight. Measurement: Strict reps per side. |
| Rate the dumbbell curtsy lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Split Squat and Dumbbell Curtsy Lunge Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Split Squat and Dumbbell Curtsy Lunge Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Split Squat and Dumbbell Curtsy Lunge Exercises Used by This Calculator
This calculator uses a bodyweight static split squat and a strict dumbbell curtsy lunge test. Use strict canonical Split Squat and Dumbbell Curtsy Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count only strict matched repetitions per side
Use a static split stance and the same depth on both sides. Enter the last strict rep count both sides can match. Do not enter external load or count Bulgarian split squats, lunges, assisted reps, partial reps, weighted reps, or multiple sets combined.
Use the canonical Dumbbell Curtsy Lunge setup and load convention
entered load is total combined dumbbell load from both dumbbells, not per-hand load. total valid reps across both legs combined Step diagonally backward into a controlled curtsy lunge to valid depth while keeping knee tracking and hip control, then return to standing without hand support or dumbbell swing. A valid finish requires full controlled standing recovery with hips and knees stable, dumbbells controlled, and no knee collapse, stumble, or assisted balance. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Split Squat result and one recent Dumbbell Curtsy Lunge result
Use each exercise’s canonical input: No external load for Split Squat and Total external load for Dumbbell Curtsy Lunge.
Related Tools
- Split Squat Strength Standards — View the individual Split Squat standards and next strength-level target.
- Dumbbell Curtsy Lunge — View the individual Dumbbell Curtsy Lunge standards and next strength-level target.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.