Dumbbell Lunge vs Cable Hack Squat
Compare your dumbbell lunge and cable hack squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and 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, hold one rigid straight attachment behind the thighs with a pronated 50 cm plus or minus 2 cm grip. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Hack Squat Strength Standards
These bodyweight tables place the dumbbell lunge and cable hack squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Dumbbell Lunge / Cable Hack Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Cable Hack Squat 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 |
| Cable Hack Squat | 69 lb31.3 kg | 103 lb46.7 kg | 141 lb64 kg | 183 lb83 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Hack Squat | 73 lb33.1 kg | 109 lb49.4 kg | 149 lb67.6 kg | 193 lb87.5 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Hack Squat | 77 lb34.9 kg | 114 lb51.7 kg | 157 lb71.2 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 |
| Cable Hack Squat | 80 lb36.3 kg | 120 lb54.4 kg | 164 lb74.4 kg | 212 lb96.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Hack Squat | 84 lb38.1 kg | 125 lb56.7 kg | 171 lb77.6 kg | 221 lb100.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Hack Squat | 87 lb39.5 kg | 130 lb59 kg | 178 lb80.7 kg | 230 lb104.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Hack Squat | 91 lb41.3 kg | 135 lb61.2 kg | 185 lb83.9 kg | 239 lb108.4 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Hack Squat | 94 lb42.6 kg | 140 lb63.5 kg | 192 lb87.1 kg | 248 lb112.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Hack Squat | 97 lb44 kg | 145 lb65.8 kg | 199 lb90.3 kg | 257 lb116.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Hack Squat | 100 lb45.4 kg | 150 lb68 kg | 205 lb93 kg | 265 lb120.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Hack Squat | 104 lb47.2 kg | 154 lb69.9 kg | 212 lb96.2 kg | 273 lb123.8 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Hack Squat | 107 lb48.5 kg | 159 lb72.1 kg | 218 lb98.9 kg | 282 lb127.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Hack Squat | 110 lb49.9 kg | 164 lb74.4 kg | 224 lb101.6 kg | 290 lb131.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Hack Squat | 113 lb51.3 kg | 168 lb76.2 kg | 231 lb104.8 kg | 298 lb135.2 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Hack Squat | 116 lb52.6 kg | 173 lb78.5 kg | 237 lb107.5 kg | 306 lb138.8 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Hack Squat | 119 lb54 kg | 177 lb80.3 kg | 243 lb110.2 kg | 313 lb142 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Hack Squat | 122 lb55.3 kg | 181 lb82.1 kg | 249 lb112.9 kg | 321 lb145.6 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Hack Squat | 125 lb56.7 kg | 186 lb84.4 kg | 255 lb115.7 kg | 329 lb149.2 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Hack Squat | 127 lb57.6 kg | 190 lb86.2 kg | 260 lb117.9 kg | 336 lb152.4 kg |
Women’s Dumbbell Lunge vs Cable Hack Squat 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 |
| Cable Hack Squat | 39 lb17.7 kg | 60 lb27.2 kg | 85 lb38.6 kg | 111 lb50.3 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Hack Squat | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | 119 lb54 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Hack Squat | 44 lb20 kg | 67 lb30.4 kg | 96 lb43.5 kg | 126 lb57.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Hack Squat | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Hack Squat | 49 lb22.2 kg | 74 lb33.6 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Hack Squat | 51 lb23.1 kg | 78 lb35.4 kg | 111 lb50.3 kg | 146 lb66.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Hack Squat | 53 lb24 kg | 81 lb36.7 kg | 116 lb52.6 kg | 152 lb68.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Hack Squat | 55 lb24.9 kg | 85 lb38.6 kg | 121 lb54.9 kg | 159 lb72.1 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Hack Squat | 58 lb26.3 kg | 88 lb39.9 kg | 125 lb56.7 kg | 165 lb74.8 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Hack Squat | 60 lb27.2 kg | 91 lb41.3 kg | 130 lb59 kg | 171 lb77.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Hack Squat | 62 lb28.1 kg | 94 lb42.6 kg | 134 lb60.8 kg | 177 lb80.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Hack Squat | 64 lb29 kg | 98 lb44.5 kg | 139 lb63 kg | 183 lb83 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Hack Squat | 66 lb29.9 kg | 101 lb45.8 kg | 143 lb64.9 kg | 188 lb85.3 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Hack Squat | 68 lb30.8 kg | 104 lb47.2 kg | 148 lb67.1 kg | 194 lb88 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Hack Squat | 70 lb31.8 kg | 107 lb48.5 kg | 152 lb68.9 kg | 200 lb90.7 kg |
How Your Dumbbell Lunge vs Cable Hack Squat Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Lunge vs Cable Hack Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
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 cable hack squat strength level
For cable hack 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 cable hack squat | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Cable Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 5.4 kg at 120 lb and 9.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Hack Squat 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 Cable Hack Squat Standards Differ
What the women’s data shows:
The dumbbell lunge and cable hack squat 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.
Across all listed bodyweights, Intermediate and Advanced keep the same higher-target direction.
At Elite, the difference is 0.5 kg at 100 lb and 0.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Hack Squat 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 Cable Hack Squat Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and cable hack squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Cable Hack Squat 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 Cable Hack Squat setup and load convention
Face away from one floor pulley centered on the body midline 60 cm plus or minus 2 cm behind the heel-center line. Set heel centers at measured hip-joint width; outward toe angle is permitted. Hold one rigid straight attachment behind the thighs with a pronated 50 cm plus or minus 2 cm grip. Elbows remain straight and the attachment remains posterior to the legs throughout. At simultaneous upright hip/knee lockout, inline-measure total attachment resistance and enter that value, not printed stack mass or per-side/per-hand weight. Squat with trunk within 15 degrees of vertical until both hip creases are below the top of the knees, then stand to simultaneous hip/knee lockout. Heels stay down and knees track over toes. The attachment may maintain light posterior-thigh contact but may not rest on the calves, floor, body support, or stops. Count 1–12 controlled reps without rebound, stance change, trunk collapse, arm bend, cable slack, or assistance.
Enter one recent Dumbbell Lunge result and one recent Cable Hack Squat 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.
- Cable Hack Squat — View the individual Cable Hack Squat 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 Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.