Dumbbell Lunge vs Glute Kickback Machine
Compare your dumbbell lunge and glute kickback machine against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: machine resistance for the tested side 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, keep the same machine, support, pad or platform position, range, and body position. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Glute Kickback Machine Strength Standards
These bodyweight tables place the dumbbell lunge and glute kickback machine 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 / Glute Kickback Machine, 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 Glute Kickback Machine 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 |
| Glute Kickback Machine | 48 lb21.8 kg | 70 lb31.8 kg | 98 lb44.5 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Glute Kickback Machine | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Glute Kickback Machine | 53 lb24 kg | 78 lb35.4 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Glute Kickback Machine | 56 lb25.4 kg | 81 lb36.7 kg | 114 lb51.7 kg | 149 lb67.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Glute Kickback Machine | 58 lb26.3 kg | 85 lb38.6 kg | 119 lb54 kg | 156 lb70.8 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Glute Kickback Machine | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg | 162 lb73.5 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Glute Kickback Machine | 63 lb28.6 kg | 92 lb41.7 kg | 128 lb58.1 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Glute Kickback Machine | 65 lb29.5 kg | 95 lb43.1 kg | 133 lb60.3 kg | 175 lb79.4 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Glute Kickback Machine | 67 lb30.4 kg | 98 lb44.5 kg | 138 lb62.6 kg | 181 lb82.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Glute Kickback Machine | 69 lb31.3 kg | 102 lb46.3 kg | 142 lb64.4 kg | 187 lb84.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Glute Kickback Machine | 72 lb32.7 kg | 105 lb47.6 kg | 147 lb66.7 kg | 193 lb87.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Glute Kickback Machine | 74 lb33.6 kg | 108 lb49 kg | 151 lb68.5 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Glute Kickback Machine | 76 lb34.5 kg | 111 lb50.3 kg | 155 lb70.3 kg | 204 lb92.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Glute Kickback Machine | 78 lb35.4 kg | 114 lb51.7 kg | 160 lb72.6 kg | 210 lb95.3 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Glute Kickback Machine | 80 lb36.3 kg | 117 lb53.1 kg | 164 lb74.4 kg | 216 lb98 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Glute Kickback Machine | 82 lb37.2 kg | 120 lb54.4 kg | 168 lb76.2 kg | 221 lb100.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Glute Kickback Machine | 84 lb38.1 kg | 123 lb55.8 kg | 172 lb78 kg | 227 lb103 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Glute Kickback Machine | 86 lb39 kg | 126 lb57.2 kg | 176 lb79.8 kg | 232 lb105.2 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Glute Kickback Machine | 88 lb39.9 kg | 129 lb58.5 kg | 180 lb81.6 kg | 237 lb107.5 kg |
Women’s Dumbbell Lunge vs Glute Kickback Machine 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 |
| Glute Kickback Machine | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 89 lb40.4 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Glute Kickback Machine | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 95 lb43.1 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Glute Kickback Machine | 34 lb15.4 kg | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Glute Kickback Machine | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 106 lb48.1 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Glute Kickback Machine | 37 lb16.8 kg | 57 lb25.9 kg | 83 lb37.6 kg | 112 lb50.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Glute Kickback Machine | 39 lb17.7 kg | 60 lb27.2 kg | 87 lb39.5 kg | 117 lb53.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Glute Kickback Machine | 41 lb18.6 kg | 63 lb28.6 kg | 91 lb41.3 kg | 122 lb55.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Glute Kickback Machine | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 127 lb57.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Glute Kickback Machine | 44 lb20 kg | 68 lb30.8 kg | 98 lb44.5 kg | 132 lb59.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Glute Kickback Machine | 46 lb20.9 kg | 70 lb31.8 kg | 102 lb46.3 kg | 137 lb62.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Glute Kickback Machine | 47 lb21.3 kg | 73 lb33.1 kg | 105 lb47.6 kg | 142 lb64.4 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Glute Kickback Machine | 49 lb22.2 kg | 75 lb34 kg | 109 lb49.4 kg | 146 lb66.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Glute Kickback Machine | 50 lb22.7 kg | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Glute Kickback Machine | 52 lb23.6 kg | 80 lb36.3 kg | 116 lb52.6 kg | 156 lb70.8 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Glute Kickback Machine | 53 lb24 kg | 82 lb37.2 kg | 119 lb54 kg | 160 lb72.6 kg |
How Your Dumbbell Lunge vs Glute Kickback Machine Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Glute Kickback Machine 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 glute kickback machine strength level
For glute kickback machine, 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.
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.
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 glute kickback machine | Adjust tested-side glute kickback machine targets to exact bodyweight while preserving weaker-side scoring. |
| 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 Dumbbell Lunge and Glute Kickback Machine Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 19.1 kg at 120 lb and 35.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Glute Kickback Machine standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Glute Kickback Machine 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 Glute Kickback Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 10.4 kg at 100 lb and 18.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Glute Kickback Machine standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Glute Kickback Machine 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 Glute Kickback Machine Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and glute kickback machine setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Glute Kickback Machine 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 tested or weaker valid side without adding sides together
Enter the selected or loaded machine resistance and strict reps for the tested side. If both sides are tested, use the weaker valid side. Keep the same machine, support, pad or platform position, range, and body position. Do not add left and right loads or reps or count partials, rebound, momentum, lumbar extension, forced reps, assistance, or setup changes.
Enter one recent Dumbbell Lunge result and one recent Glute Kickback Machine result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: machine resistance for the tested side and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Glute Kickback Machine — View the individual Glute Kickback Machine 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.