Barbell Back Squat vs Barbell Walking Lunge
Compare your barbell squat and barbell walking lunge 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: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. For the second exercise, step forward under control, reach valid lunge depth, recover into the next walking step, and keep the barbell and trunk stable. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Squat vs Barbell Walking Lunge Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell back squat and barbell walking lunge 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 Barbell Squat / Barbell Walking Lunge, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Squat vs Barbell Walking Lunge Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Squat | 244 lb110.7 kg | 278 lb126.1 kg | 314 lb142.4 kg | 347 lb157.4 kg |
| Barbell Walking Lunge | 63 lb28.6 kg | 98 lb44.5 kg | 133 lb60.3 kg | 168 lb76.2 kg | |
| 130 lb59 kg | Barbell Squat | 258 lb117 kg | 293 lb132.9 kg | 332 lb150.6 kg | 366 lb166 kg |
| Barbell Walking Lunge | 67 lb30.4 kg | 103 lb46.7 kg | 141 lb64 kg | 177 lb80.3 kg | |
| 140 lb63.5 kg | Barbell Squat | 271 lb122.9 kg | 308 lb139.7 kg | 348 lb157.9 kg | 384 lb174.2 kg |
| Barbell Walking Lunge | 70 lb31.8 kg | 109 lb49.4 kg | 148 lb67.1 kg | 186 lb84.4 kg | |
| 150 lb68 kg | Barbell Squat | 284 lb128.8 kg | 322 lb146.1 kg | 365 lb165.6 kg | 402 lb182.3 kg |
| Barbell Walking Lunge | 73 lb33.1 kg | 114 lb51.7 kg | 155 lb70.3 kg | 195 lb88.5 kg | |
| 160 lb72.6 kg | Barbell Squat | 296 lb134.3 kg | 336 lb152.4 kg | 381 lb172.8 kg | 420 lb190.5 kg |
| Barbell Walking Lunge | 77 lb34.9 kg | 119 lb54 kg | 161 lb73 kg | 203 lb92.1 kg | |
| 170 lb77.1 kg | Barbell Squat | 308 lb139.7 kg | 350 lb158.8 kg | 396 lb179.6 kg | 437 lb198.2 kg |
| Barbell Walking Lunge | 80 lb36.3 kg | 123 lb55.8 kg | 168 lb76.2 kg | 212 lb96.2 kg | |
| 180 lb81.6 kg | Barbell Squat | 320 lb145.1 kg | 364 lb165.1 kg | 412 lb186.9 kg | 454 lb205.9 kg |
| Barbell Walking Lunge | 83 lb37.6 kg | 128 lb58.1 kg | 175 lb79.4 kg | 220 lb99.8 kg | |
| 190 lb86.2 kg | Barbell Squat | 332 lb150.6 kg | 377 lb171 kg | 427 lb193.7 kg | 471 lb213.6 kg |
| Barbell Walking Lunge | 86 lb39 kg | 133 lb60.3 kg | 181 lb82.1 kg | 228 lb103.4 kg | |
| 200 lb90.7 kg | Barbell Squat | 344 lb156 kg | 390 lb176.9 kg | 442 lb200.5 kg | 487 lb220.9 kg |
| Barbell Walking Lunge | 89 lb40.4 kg | 138 lb62.6 kg | 187 lb84.8 kg | 236 lb107 kg | |
| 210 lb95.3 kg | Barbell Squat | 355 lb161 kg | 403 lb182.8 kg | 456 lb206.8 kg | 503 lb228.2 kg |
| Barbell Walking Lunge | 92 lb41.7 kg | 142 lb64.4 kg | 193 lb87.5 kg | 244 lb110.7 kg | |
| 220 lb99.8 kg | Barbell Squat | 366 lb166 kg | 416 lb188.7 kg | 471 lb213.6 kg | 519 lb235.4 kg |
| Barbell Walking Lunge | 95 lb43.1 kg | 147 lb66.7 kg | 200 lb90.7 kg | 251 lb113.9 kg | |
| 230 lb104.3 kg | Barbell Squat | 377 lb171 kg | 428 lb194.1 kg | 485 lb220 kg | 535 lb242.7 kg |
| Barbell Walking Lunge | 98 lb44.5 kg | 151 lb68.5 kg | 206 lb93.4 kg | 259 lb117.5 kg | |
| 240 lb108.9 kg | Barbell Squat | 388 lb176 kg | 441 lb200 kg | 499 lb226.3 kg | 550 lb249.5 kg |
| Barbell Walking Lunge | 100 lb45.4 kg | 155 lb70.3 kg | 212 lb96.2 kg | 266 lb120.7 kg | |
| 250 lb113.4 kg | Barbell Squat | 399 lb181 kg | 453 lb205.5 kg | 513 lb232.7 kg | 566 lb256.7 kg |
| Barbell Walking Lunge | 103 lb46.7 kg | 160 lb72.6 kg | 217 lb98.4 kg | 274 lb124.3 kg | |
| 260 lb117.9 kg | Barbell Squat | 409 lb185.5 kg | 465 lb210.9 kg | 526 lb238.6 kg | 581 lb263.5 kg |
| Barbell Walking Lunge | 106 lb48.1 kg | 164 lb74.4 kg | 223 lb101.2 kg | 281 lb127.5 kg | |
| 270 lb122.5 kg | Barbell Squat | 420 lb190.5 kg | 477 lb216.4 kg | 540 lb244.9 kg | 595 lb269.9 kg |
| Barbell Walking Lunge | 109 lb49.4 kg | 168 lb76.2 kg | 229 lb103.9 kg | 288 lb130.6 kg | |
| 280 lb127 kg | Barbell Squat | 430 lb195 kg | 488 lb221.4 kg | 553 lb250.8 kg | 610 lb276.7 kg |
| Barbell Walking Lunge | 111 lb50.3 kg | 172 lb78 kg | 234 lb106.1 kg | 295 lb133.8 kg | |
| 290 lb131.5 kg | Barbell Squat | 440 lb199.6 kg | 500 lb226.8 kg | 566 lb256.7 kg | 624 lb283 kg |
| Barbell Walking Lunge | 114 lb51.7 kg | 176 lb79.8 kg | 240 lb108.9 kg | 302 lb137 kg | |
| 300 lb136.1 kg | Barbell Squat | 450 lb204.1 kg | 511 lb231.8 kg | 579 lb262.6 kg | 639 lb289.8 kg |
| Barbell Walking Lunge | 117 lb53.1 kg | 180 lb81.6 kg | 245 lb111.1 kg | 309 lb140.2 kg |
Women’s Barbell Squat vs Barbell Walking Lunge Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Squat | 143 lb64.9 kg | 166 lb75.3 kg | 197 lb89.4 kg | 220 lb99.8 kg |
| Barbell Walking Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 110 lb49.9 kg | Barbell Squat | 153 lb69.4 kg | 177 lb80.3 kg | 210 lb95.3 kg | 234 lb106.1 kg |
| Barbell Walking Lunge | 39 lb17.7 kg | 61 lb27.7 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 120 lb54.4 kg | Barbell Squat | 162 lb73.5 kg | 188 lb85.3 kg | 222 lb100.7 kg | 248 lb112.5 kg |
| Barbell Walking Lunge | 41 lb18.6 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 130 lb59 kg | Barbell Squat | 171 lb77.6 kg | 198 lb89.8 kg | 235 lb106.6 kg | 262 lb118.8 kg |
| Barbell Walking Lunge | 44 lb20 kg | 68 lb30.8 kg | 98 lb44.5 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Squat | 180 lb81.6 kg | 208 lb94.3 kg | 246 lb111.6 kg | 275 lb124.7 kg |
| Barbell Walking Lunge | 46 lb20.9 kg | 72 lb32.7 kg | 103 lb46.7 kg | 137 lb62.1 kg | |
| 150 lb68 kg | Barbell Squat | 188 lb85.3 kg | 218 lb98.9 kg | 258 lb117 kg | 288 lb130.6 kg |
| Barbell Walking Lunge | 48 lb21.8 kg | 75 lb34 kg | 108 lb49 kg | 143 lb64.9 kg | |
| 160 lb72.6 kg | Barbell Squat | 196 lb88.9 kg | 228 lb103.4 kg | 269 lb122 kg | 301 lb136.5 kg |
| Barbell Walking Lunge | 50 lb22.7 kg | 78 lb35.4 kg | 113 lb51.3 kg | 149 lb67.6 kg | |
| 170 lb77.1 kg | Barbell Squat | 204 lb92.5 kg | 237 lb107.5 kg | 280 lb127 kg | 313 lb142 kg |
| Barbell Walking Lunge | 52 lb23.6 kg | 82 lb37.2 kg | 117 lb53.1 kg | 155 lb70.3 kg | |
| 180 lb81.6 kg | Barbell Squat | 212 lb96.2 kg | 246 lb111.6 kg | 291 lb132 kg | 325 lb147.4 kg |
| Barbell Walking Lunge | 54 lb24.5 kg | 85 lb38.6 kg | 122 lb55.3 kg | 161 lb73 kg | |
| 190 lb86.2 kg | Barbell Squat | 220 lb99.8 kg | 255 lb115.7 kg | 302 lb137 kg | 337 lb152.9 kg |
| Barbell Walking Lunge | 56 lb25.4 kg | 88 lb39.9 kg | 126 lb57.2 kg | 167 lb75.7 kg | |
| 200 lb90.7 kg | Barbell Squat | 228 lb103.4 kg | 264 lb119.7 kg | 313 lb142 kg | 349 lb158.3 kg |
| Barbell Walking Lunge | 58 lb26.3 kg | 91 lb41.3 kg | 131 lb59.4 kg | 173 lb78.5 kg | |
| 210 lb95.3 kg | Barbell Squat | 235 lb106.6 kg | 273 lb123.8 kg | 323 lb146.5 kg | 360 lb163.3 kg |
| Barbell Walking Lunge | 60 lb27.2 kg | 94 lb42.6 kg | 135 lb61.2 kg | 179 lb81.2 kg | |
| 220 lb99.8 kg | Barbell Squat | 243 lb110.2 kg | 281 lb127.5 kg | 333 lb151 kg | 372 lb168.7 kg |
| Barbell Walking Lunge | 62 lb28.1 kg | 97 lb44 kg | 139 lb63 kg | 185 lb83.9 kg | |
| 230 lb104.3 kg | Barbell Squat | 250 lb113.4 kg | 290 lb131.5 kg | 343 lb155.6 kg | 383 lb173.7 kg |
| Barbell Walking Lunge | 64 lb29 kg | 100 lb45.4 kg | 144 lb65.3 kg | 190 lb86.2 kg | |
| 240 lb108.9 kg | Barbell Squat | 257 lb116.6 kg | 298 lb135.2 kg | 353 lb160.1 kg | 394 lb178.7 kg |
| Barbell Walking Lunge | 66 lb29.9 kg | 103 lb46.7 kg | 148 lb67.1 kg | 196 lb88.9 kg |
How Your Barbell Squat vs Barbell Walking Lunge 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Squat vs Barbell Walking Lunge comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell back squat strength level
For barbell back squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the barbell walking lunge strength level
The barbell walking lunge 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 barbell squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell walking lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Squat and Barbell Walking Lunge Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
81.2 → 149.6 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Walking Lunge standard minus the Barbell Squat standard: zero means equal, above zero means the Barbell Walking Lunge standard is higher, and below zero means the Barbell Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Squat and Barbell Walking Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
50.4 → 89.8 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Walking Lunge standard minus the Barbell Squat standard: zero means equal, above zero means the Barbell Walking Lunge standard is higher, and below zero means the Barbell Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Squat and Barbell Walking Lunge Exercises Used by This Calculator
Valid results depend on using the specified barbell back squat and barbell walking lunge technique and load convention. Use strict, repeatable Barbell Squat and Barbell Walking Lunge tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Use the Barbell Walking Lunge setup and load convention
The total barbell weight used for the back-rack walking lunge set. Total reps across both legs combined. Step forward under control, reach valid lunge depth, recover into the next walking step, and keep the barbell and trunk stable. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Squat result and one recent Barbell Walking Lunge result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Barbell Walking Lunge — View the individual Barbell Walking Lunge standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.