Dumbbell Lunge vs Kettlebell Bulgarian Split Squat
Compare your dumbbell lunge and kettlebell bulgarian split squat 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, keep one kettlebell controlled, descend to rear-foot-elevated split-squat depth, and stand tall without hand support, bouncing, losing kettlebell position, or stepping down before lockout. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Kettlebell Bulgarian Split Squat Strength Standards
These bodyweight tables place the dumbbell lunge and kettlebell bulgarian split 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 / Kettlebell Bulgarian Split 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 Kettlebell Bulgarian Split 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 |
| Kettlebell Bulgarian Split Squat | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 104 lb47.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Kettlebell Bulgarian Split Squat | 36 lb16.3 kg | 56 lb25.4 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Kettlebell Bulgarian Split Squat | 38 lb17.2 kg | 59 lb26.8 kg | 86 lb39 kg | 115 lb52.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Kettlebell Bulgarian Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Kettlebell Bulgarian Split Squat | 41 lb18.6 kg | 64 lb29 kg | 94 lb42.6 kg | 126 lb57.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Kettlebell Bulgarian Split Squat | 43 lb19.5 kg | 67 lb30.4 kg | 97 lb44 kg | 131 lb59.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Kettlebell Bulgarian Split Squat | 44 lb20 kg | 69 lb31.3 kg | 101 lb45.8 kg | 136 lb61.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Kettlebell Bulgarian Split Squat | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 141 lb64 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Kettlebell Bulgarian Split Squat | 48 lb21.8 kg | 75 lb34 kg | 109 lb49.4 kg | 146 lb66.2 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Kettlebell Bulgarian Split Squat | 49 lb22.2 kg | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Kettlebell Bulgarian Split Squat | 51 lb23.1 kg | 79 lb35.8 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Kettlebell Bulgarian Split Squat | 52 lb23.6 kg | 82 lb37.2 kg | 119 lb54 kg | 160 lb72.6 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Kettlebell Bulgarian Split Squat | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 165 lb74.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Kettlebell Bulgarian Split Squat | 55 lb24.9 kg | 86 lb39 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Kettlebell Bulgarian Split Squat | 57 lb25.9 kg | 89 lb40.4 kg | 129 lb58.5 kg | 174 lb78.9 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Kettlebell Bulgarian Split Squat | 58 lb26.3 kg | 91 lb41.3 kg | 133 lb60.3 kg | 178 lb80.7 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Kettlebell Bulgarian Split Squat | 60 lb27.2 kg | 93 lb42.2 kg | 136 lb61.7 kg | 183 lb83 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Kettlebell Bulgarian Split Squat | 61 lb27.7 kg | 95 lb43.1 kg | 139 lb63 kg | 187 lb84.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Kettlebell Bulgarian Split Squat | 62 lb28.1 kg | 98 lb44.5 kg | 142 lb64.4 kg | 191 lb86.6 kg |
Women’s Dumbbell Lunge vs Kettlebell Bulgarian Split 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 |
| Kettlebell Bulgarian Split Squat | 20 lb9.1 kg | 31 lb14.1 kg | 46 lb20.9 kg | 63 lb28.6 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Kettlebell Bulgarian Split Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 67 lb30.4 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Kettlebell Bulgarian Split Squat | 22 lb10 kg | 35 lb15.9 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Kettlebell Bulgarian Split Squat | 24 lb10.9 kg | 37 lb16.8 kg | 55 lb24.9 kg | 75 lb34 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Kettlebell Bulgarian Split Squat | 25 lb11.3 kg | 39 lb17.7 kg | 57 lb25.9 kg | 79 lb35.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Kettlebell Bulgarian Split Squat | 26 lb11.8 kg | 41 lb18.6 kg | 60 lb27.2 kg | 83 lb37.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Kettlebell Bulgarian Split Squat | 27 lb12.2 kg | 43 lb19.5 kg | 63 lb28.6 kg | 87 lb39.5 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Kettlebell Bulgarian Split Squat | 28 lb12.7 kg | 45 lb20.4 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Kettlebell Bulgarian Split Squat | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Kettlebell Bulgarian Split Squat | 30 lb13.6 kg | 48 lb21.8 kg | 70 lb31.8 kg | 97 lb44 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Kettlebell Bulgarian Split Squat | 31 lb14.1 kg | 50 lb22.7 kg | 73 lb33.1 kg | 101 lb45.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Kettlebell Bulgarian Split Squat | 33 lb15 kg | 51 lb23.1 kg | 75 lb34 kg | 104 lb47.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Kettlebell Bulgarian Split Squat | 34 lb15.4 kg | 53 lb24 kg | 77 lb34.9 kg | 107 lb48.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Kettlebell Bulgarian Split Squat | 35 lb15.9 kg | 55 lb24.9 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Kettlebell Bulgarian Split Squat | 36 lb16.3 kg | 56 lb25.4 kg | 82 lb37.2 kg | 114 lb51.7 kg |
How Your Dumbbell Lunge vs Kettlebell Bulgarian Split Squat 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
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)
For the most useful Dumbbell Lunge vs Kettlebell Bulgarian Split 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the kettlebell bulgarian split squat strength level
The standards use the sex-specific thresholds from the individual Kettlebell Bulgarian Split 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
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 kettlebell bulgarian split 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 Kettlebell Bulgarian Split Squat 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.
30.4 → 56.3 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 Kettlebell Bulgarian Split Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Kettlebell Bulgarian Split 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 Kettlebell Bulgarian Split Squat 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.
Across 100–240 lb bodyweight, the Elite gap changes from 22.2 to 39.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Kettlebell Bulgarian Split Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Kettlebell Bulgarian Split 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 Kettlebell Bulgarian Split Squat Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict kettlebell bulgarian split squat using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Kettlebell Bulgarian Split 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 Kettlebell Bulgarian Split Squat setup and load convention
One kettlebell used for the rear-foot-elevated split squat. Total valid reps across both legs combined. Keep one kettlebell controlled, descend to rear-foot-elevated split-squat depth, and stand tall without hand support, bouncing, losing kettlebell position, or stepping down before lockout. 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 Kettlebell Bulgarian Split 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.
- Kettlebell Bulgarian Split Squat — View the individual Kettlebell Bulgarian Split 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.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.