Dumbbell Lunge vs Barbell Single Leg Hip Thrust
Compare your dumbbell lunge and barbell single leg hip thrust against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, thrust the barbell with one working leg to controlled hip lockout without bilateral assistance, shortened top range, pelvis rotation, bench shift, bounce, or changing foot position. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Barbell Single Leg Hip Thrust Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and barbell single leg hip thrust 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 Dumbbell Lunge / Barbell Single Leg Hip Thrust, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Barbell Single Leg Hip Thrust 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Barbell Single Leg Hip Thrust | 63 lb28.6 kg | 98 lb44.5 kg | 140 lb63.5 kg | 182 lb82.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Barbell Single Leg Hip Thrust | 67 lb30.4 kg | 103 lb46.7 kg | 148 lb67.1 kg | 192 lb87.1 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Barbell Single Leg Hip Thrust | 70 lb31.8 kg | 109 lb49.4 kg | 155 lb70.3 kg | 202 lb91.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Barbell Single Leg Hip Thrust | 73 lb33.1 kg | 114 lb51.7 kg | 162 lb73.5 kg | 211 lb95.7 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Barbell Single Leg Hip Thrust | 77 lb34.9 kg | 119 lb54 kg | 169 lb76.7 kg | 220 lb99.8 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Barbell Single Leg Hip Thrust | 80 lb36.3 kg | 123 lb55.8 kg | 176 lb79.8 kg | 229 lb103.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Barbell Single Leg Hip Thrust | 83 lb37.6 kg | 128 lb58.1 kg | 183 lb83 kg | 238 lb108 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Barbell Single Leg Hip Thrust | 86 lb39 kg | 133 lb60.3 kg | 190 lb86.2 kg | 247 lb112 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Barbell Single Leg Hip Thrust | 89 lb40.4 kg | 138 lb62.6 kg | 197 lb89.4 kg | 256 lb116.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Barbell Single Leg Hip Thrust | 92 lb41.7 kg | 142 lb64.4 kg | 203 lb92.1 kg | 264 lb119.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Barbell Single Leg Hip Thrust | 95 lb43.1 kg | 147 lb66.7 kg | 210 lb95.3 kg | 272 lb123.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Barbell Single Leg Hip Thrust | 98 lb44.5 kg | 151 lb68.5 kg | 216 lb98 kg | 281 lb127.5 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Barbell Single Leg Hip Thrust | 100 lb45.4 kg | 155 lb70.3 kg | 222 lb100.7 kg | 289 lb131.1 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Barbell Single Leg Hip Thrust | 103 lb46.7 kg | 160 lb72.6 kg | 228 lb103.4 kg | 297 lb134.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Barbell Single Leg Hip Thrust | 106 lb48.1 kg | 164 lb74.4 kg | 234 lb106.1 kg | 304 lb137.9 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Barbell Single Leg Hip Thrust | 109 lb49.4 kg | 168 lb76.2 kg | 240 lb108.9 kg | 312 lb141.5 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Barbell Single Leg Hip Thrust | 111 lb50.3 kg | 172 lb78 kg | 246 lb111.6 kg | 320 lb145.1 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Barbell Single Leg Hip Thrust | 114 lb51.7 kg | 176 lb79.8 kg | 252 lb114.3 kg | 327 lb148.3 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Barbell Single Leg Hip Thrust | 117 lb53.1 kg | 180 lb81.6 kg | 258 lb117 kg | 335 lb152 kg |
Women’s Dumbbell Lunge vs Barbell Single Leg Hip Thrust 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Barbell Single Leg Hip Thrust | 37 lb16.8 kg | 57 lb25.9 kg | 85 lb38.6 kg | 114 lb51.7 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Barbell Single Leg Hip Thrust | 39 lb17.7 kg | 61 lb27.7 kg | 90 lb40.8 kg | 122 lb55.3 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Barbell Single Leg Hip Thrust | 41 lb18.6 kg | 65 lb29.5 kg | 96 lb43.5 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Barbell Single Leg Hip Thrust | 44 lb20 kg | 68 lb30.8 kg | 101 lb45.8 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Barbell Single Leg Hip Thrust | 46 lb20.9 kg | 72 lb32.7 kg | 106 lb48.1 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Barbell Single Leg Hip Thrust | 48 lb21.8 kg | 75 lb34 kg | 111 lb50.3 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Barbell Single Leg Hip Thrust | 50 lb22.7 kg | 78 lb35.4 kg | 116 lb52.6 kg | 157 lb71.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Barbell Single Leg Hip Thrust | 52 lb23.6 kg | 82 lb37.2 kg | 121 lb54.9 kg | 163 lb73.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Barbell Single Leg Hip Thrust | 54 lb24.5 kg | 85 lb38.6 kg | 125 lb56.7 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Barbell Single Leg Hip Thrust | 56 lb25.4 kg | 88 lb39.9 kg | 130 lb59 kg | 176 lb79.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Barbell Single Leg Hip Thrust | 58 lb26.3 kg | 91 lb41.3 kg | 134 lb60.8 kg | 182 lb82.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Barbell Single Leg Hip Thrust | 60 lb27.2 kg | 94 lb42.6 kg | 139 lb63 kg | 188 lb85.3 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Barbell Single Leg Hip Thrust | 62 lb28.1 kg | 97 lb44 kg | 143 lb64.9 kg | 194 lb88 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Barbell Single Leg Hip Thrust | 64 lb29 kg | 100 lb45.4 kg | 148 lb67.1 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Barbell Single Leg Hip Thrust | 66 lb29.9 kg | 103 lb46.7 kg | 152 lb68.9 kg | 205 lb93 kg |
How Your Dumbbell Lunge vs Barbell Single Leg Hip Thrust 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 Dumbbell Lunge vs Barbell Single Leg Hip Thrust 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 dumbbell lunge strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the barbell single leg hip thrust strength level
The barbell single leg hip thrust 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the barbell single leg hip thrust | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Barbell Single Leg Hip Thrust Standards Differ
What the men’s data shows:
The dumbbell lunge and barbell single leg hip thrust standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.1 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 Single Leg Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Barbell Single Leg Hip Thrust standard is higher, and below zero means the Dumbbell Lunge 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 Dumbbell Lunge and Barbell Single Leg Hip Thrust Standards Differ
What the women’s data shows:
The dumbbell lunge and barbell single leg hip thrust standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
0.9 → 1.8 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 Single Leg Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Barbell Single Leg Hip Thrust standard is higher, and below zero means the Dumbbell Lunge 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.
Dumbbell Lunge and Barbell Single Leg Hip Thrust Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and barbell single leg hip thrust technique and load convention. Use strict, repeatable Dumbbell Lunge and Barbell Single Leg Hip Thrust 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.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Barbell Single Leg Hip Thrust setup and load convention
The total external barbell load across the hips, including the bar and plates, not bodyweight plus load. Total valid reps across both legs combined. Thrust the barbell with one working leg to controlled hip lockout without bilateral assistance, shortened top range, pelvis rotation, bench shift, bounce, or changing foot position. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Barbell Single Leg Hip Thrust result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Barbell Single Leg Hip Thrust — View the individual Barbell Single Leg Hip Thrust 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.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.