Dumbbell Lunge vs Hip Thrust Machine
Compare your dumbbell lunge and hip thrust machine 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: total selected or loaded machine resistance 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, back support or bench, hip pad or belt, foot position, start range, full hip-extension finish, and controlled return. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Hip Thrust Machine Strength Standards
The paired standards below show what the dumbbell lunge and hip thrust machine each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Lunge / Hip Thrust Machine in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Hip Thrust 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 |
| Hip Thrust Machine | 123 lb55.8 kg | 171 lb77.6 kg | 227 lb103 kg | 286 lb129.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Hip Thrust Machine | 130 lb59 kg | 180 lb81.6 kg | 239 lb108.4 kg | 302 lb137 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Hip Thrust Machine | 136 lb61.7 kg | 189 lb85.7 kg | 251 lb113.9 kg | 317 lb143.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Hip Thrust Machine | 143 lb64.9 kg | 198 lb89.8 kg | 263 lb119.3 kg | 332 lb150.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Hip Thrust Machine | 149 lb67.6 kg | 207 lb93.9 kg | 275 lb124.7 kg | 347 lb157.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Hip Thrust Machine | 155 lb70.3 kg | 215 lb97.5 kg | 286 lb129.7 kg | 361 lb163.7 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Hip Thrust Machine | 161 lb73 kg | 224 lb101.6 kg | 297 lb134.7 kg | 375 lb170.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Hip Thrust Machine | 167 lb75.7 kg | 232 lb105.2 kg | 308 lb139.7 kg | 389 lb176.4 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Hip Thrust Machine | 173 lb78.5 kg | 240 lb108.9 kg | 319 lb144.7 kg | 403 lb182.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Hip Thrust Machine | 179 lb81.2 kg | 248 lb112.5 kg | 329 lb149.2 kg | 416 lb188.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Hip Thrust Machine | 184 lb83.5 kg | 256 lb116.1 kg | 340 lb154.2 kg | 429 lb194.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Hip Thrust Machine | 190 lb86.2 kg | 264 lb119.7 kg | 350 lb158.8 kg | 442 lb200.5 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Hip Thrust Machine | 195 lb88.5 kg | 271 lb122.9 kg | 360 lb163.3 kg | 455 lb206.4 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Hip Thrust Machine | 201 lb91.2 kg | 279 lb126.6 kg | 370 lb167.8 kg | 467 lb211.8 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Hip Thrust Machine | 206 lb93.4 kg | 286 lb129.7 kg | 380 lb172.4 kg | 479 lb217.3 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Hip Thrust Machine | 211 lb95.7 kg | 293 lb132.9 kg | 389 lb176.4 kg | 492 lb223.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Hip Thrust Machine | 216 lb98 kg | 300 lb136.1 kg | 399 lb181 kg | 504 lb228.6 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Hip Thrust Machine | 221 lb100.2 kg | 308 lb139.7 kg | 408 lb185.1 kg | 516 lb234.1 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Hip Thrust Machine | 226 lb102.5 kg | 315 lb142.9 kg | 418 lb189.6 kg | 527 lb239 kg |
Women’s Dumbbell Lunge vs Hip Thrust 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 |
| Hip Thrust Machine | 80 lb36.3 kg | 114 lb51.7 kg | 156 lb70.8 kg | 201 lb91.2 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Hip Thrust Machine | 85 lb38.6 kg | 122 lb55.3 kg | 166 lb75.3 kg | 215 lb97.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Hip Thrust Machine | 90 lb40.8 kg | 129 lb58.5 kg | 176 lb79.8 kg | 228 lb103.4 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Hip Thrust Machine | 95 lb43.1 kg | 136 lb61.7 kg | 185 lb83.9 kg | 240 lb108.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Hip Thrust Machine | 100 lb45.4 kg | 143 lb64.9 kg | 195 lb88.5 kg | 252 lb114.3 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Hip Thrust Machine | 105 lb47.6 kg | 150 lb68 kg | 204 lb92.5 kg | 264 lb119.7 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Hip Thrust Machine | 110 lb49.9 kg | 157 lb71.2 kg | 213 lb96.6 kg | 276 lb125.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Hip Thrust Machine | 114 lb51.7 kg | 163 lb73.9 kg | 222 lb100.7 kg | 287 lb130.2 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Hip Thrust Machine | 119 lb54 kg | 169 lb76.7 kg | 230 lb104.3 kg | 298 lb135.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Hip Thrust Machine | 123 lb55.8 kg | 176 lb79.8 kg | 239 lb108.4 kg | 309 lb140.2 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Hip Thrust Machine | 127 lb57.6 kg | 182 lb82.6 kg | 247 lb112 kg | 320 lb145.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Hip Thrust Machine | 131 lb59.4 kg | 188 lb85.3 kg | 255 lb115.7 kg | 330 lb149.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Hip Thrust Machine | 136 lb61.7 kg | 194 lb88 kg | 263 lb119.3 kg | 341 lb154.7 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Hip Thrust Machine | 140 lb63.5 kg | 199 lb90.3 kg | 271 lb122.9 kg | 351 lb159.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Hip Thrust Machine | 144 lb65.3 kg | 205 lb93 kg | 279 lb126.6 kg | 361 lb163.7 kg |
How Your Dumbbell Lunge vs Hip Thrust Machine 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Lunge vs Hip Thrust 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the hip thrust machine strength level
For hip thrust 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.
The target rises more slowly than bodyweight so heavier lifters are expected to thrust more without requiring strength to increase pound for pound.
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 hip thrust machine | Adjust hip thrust machine targets to exact bodyweight with the two-thirds 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 Hip Thrust 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 52.1 kg at 120 lb and 96.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hip Thrust Machine standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Hip Thrust 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 Hip Thrust Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Hip Thrust Machine for Novice, Intermediate, Advanced, and Elite throughout the table.
40.4 → 72.5 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 Hip Thrust Machine standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Hip Thrust 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 Hip Thrust Machine Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and hip thrust machine setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Hip Thrust 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.
Enter the machine’s total resistance
Enter the total selected or loaded machine resistance, not per-side plates, barbell load, bodyweight plus load, or a converted equivalent. Keep the same machine, back support or bench, hip pad or belt, foot position, start range, full hip-extension finish, and controlled return. Do not count partial, bounced, rebounded, assisted, or momentum-driven reps.
Enter one recent Dumbbell Lunge result and one recent Hip Thrust Machine result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: total selected or loaded machine resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Hip Thrust Machine — View the individual Hip Thrust 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.