Dumbbell Lunge vs Dumbbell Hack Squat
Compare your dumbbell lunge and dumbbell 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 in each hand with arms straight and neutral grip. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Dumbbell Hack Squat Strength Standards
These bodyweight tables place the dumbbell lunge and dumbbell 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 / Dumbbell 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 Dumbbell 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 |
| Dumbbell Hack Squat | 66 lb29.9 kg | 93 lb42.2 kg | 124 lb56.2 kg | 156 lb70.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Hack Squat | 69 lb31.3 kg | 99 lb44.9 kg | 130 lb59 kg | 165 lb74.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Hack Squat | 73 lb33.1 kg | 104 lb47.2 kg | 137 lb62.1 kg | 173 lb78.5 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Hack Squat | 76 lb34.5 kg | 108 lb49 kg | 144 lb65.3 kg | 181 lb82.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Hack Squat | 79 lb35.8 kg | 113 lb51.3 kg | 150 lb68 kg | 189 lb85.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Hack Squat | 83 lb37.6 kg | 118 lb53.5 kg | 156 lb70.8 kg | 197 lb89.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Hack Squat | 86 lb39 kg | 123 lb55.8 kg | 162 lb73.5 kg | 204 lb92.5 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Hack Squat | 89 lb40.4 kg | 127 lb57.6 kg | 168 lb76.2 kg | 212 lb96.2 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Hack Squat | 92 lb41.7 kg | 131 lb59.4 kg | 174 lb78.9 kg | 219 lb99.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Hack Squat | 95 lb43.1 kg | 136 lb61.7 kg | 180 lb81.6 kg | 227 lb103 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Hack Squat | 98 lb44.5 kg | 140 lb63.5 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Hack Squat | 101 lb45.8 kg | 144 lb65.3 kg | 191 lb86.6 kg | 241 lb109.3 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Hack Squat | 104 lb47.2 kg | 148 lb67.1 kg | 196 lb88.9 kg | 248 lb112.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Hack Squat | 107 lb48.5 kg | 152 lb68.9 kg | 202 lb91.6 kg | 255 lb115.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Hack Squat | 110 lb49.9 kg | 157 lb71.2 kg | 207 lb93.9 kg | 261 lb118.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Hack Squat | 112 lb50.8 kg | 161 lb73 kg | 212 lb96.2 kg | 268 lb121.6 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Hack Squat | 115 lb52.2 kg | 164 lb74.4 kg | 218 lb98.9 kg | 275 lb124.7 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Hack Squat | 118 lb53.5 kg | 168 lb76.2 kg | 223 lb101.2 kg | 281 lb127.5 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Hack Squat | 121 lb54.9 kg | 172 lb78 kg | 228 lb103.4 kg | 287 lb130.2 kg |
Women’s Dumbbell Lunge vs Dumbbell 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 |
| Dumbbell Hack Squat | 43 lb19.5 kg | 63 lb28.6 kg | 85 lb38.6 kg | 108 lb49 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Hack Squat | 46 lb20.9 kg | 67 lb30.4 kg | 90 lb40.8 kg | 115 lb52.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Hack Squat | 49 lb22.2 kg | 71 lb32.2 kg | 96 lb43.5 kg | 122 lb55.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Hack Squat | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | 129 lb58.5 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Hack Squat | 54 lb24.5 kg | 78 lb35.4 kg | 106 lb48.1 kg | 136 lb61.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Hack Squat | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg | 142 lb64.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Hack Squat | 60 lb27.2 kg | 86 lb39 kg | 116 lb52.6 kg | 148 lb67.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Hack Squat | 62 lb28.1 kg | 89 lb40.4 kg | 121 lb54.9 kg | 154 lb69.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Hack Squat | 64 lb29 kg | 93 lb42.2 kg | 125 lb56.7 kg | 160 lb72.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Hack Squat | 67 lb30.4 kg | 96 lb43.5 kg | 130 lb59 kg | 166 lb75.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Hack Squat | 69 lb31.3 kg | 99 lb44.9 kg | 134 lb60.8 kg | 172 lb78 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Hack Squat | 71 lb32.2 kg | 103 lb46.7 kg | 139 lb63 kg | 178 lb80.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Hack Squat | 74 lb33.6 kg | 106 lb48.1 kg | 143 lb64.9 kg | 183 lb83 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Hack Squat | 76 lb34.5 kg | 109 lb49.4 kg | 148 lb67.1 kg | 189 lb85.7 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Hack Squat | 78 lb35.4 kg | 112 lb50.8 kg | 152 lb68.9 kg | 194 lb88 kg |
How Your Dumbbell Lunge vs Dumbbell Hack Squat 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
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)
Use recent Dumbbell Lunge and Dumbbell Hack Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the dumbbell hack squat strength level
The standards use the sex-specific thresholds from the individual Dumbbell Hack Squat 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.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell 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 Dumbbell Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
At Elite, the difference is 6.8 kg at 120 lb and 12.7 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Hack Squat for Novice, Intermediate, and Advanced throughout the table.
At Elite, the difference is 1.8 kg at 100 lb and 3.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hack Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and dumbbell hack squat setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Dumbbell 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 Dumbbell Hack Squat setup and load convention
Use equal matched dumbbells. Enter one verified mass; display per and combined; score the combined pair. Hold one in each hand with arms straight and neutral grip. Stand flat-footed with heel-center spacing no greater than measured hip-joint width; toes may angle outward. At the top, both dumbbells must hang entirely behind the leg centerlines, adjacent to the posterior thighs. Descend while keeping both dumbbells behind the calves/thighs and arms straight. Reach depth with each hip crease below the top of its knee while heels remain planted and dumbbells remain clear of the floor. Stand to full hip/knee extension and reset motionless for each of 1–12 reps. Chalk, belt, knee sleeves, and wrist wraps allowed; heel wedges/shoes with raised heels, straps/hooks, supportive suit, and assistance prohibited.
Enter one recent Dumbbell Lunge result and one recent Dumbbell 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.
- Dumbbell Hack Squat — View the individual Dumbbell 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.