Dumbbell Lunge vs Landmine Hack Squat

Dumbbell Lunge vs Landmine Hack Squat Strength Standards

Use these tables to compare the estimated one-rep max required for the dumbbell lunge and landmine hack squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Lunge / Landmine Hack Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Dumbbell Lunge vs Landmine 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.

Women’s Dumbbell Lunge vs Landmine 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.

How Your Dumbbell Lunge vs Landmine Hack Squat Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

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 Landmine 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

For dumbbell lunge, 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.

3. Find the landmine hack squat strength level

The standards use the sex-specific thresholds from the individual Landmine 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.

The target rises more slowly than bodyweight so larger lifters are expected to lift 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.

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 Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Landmine 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.

How Women’s Dumbbell Lunge and Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Landmine 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.

Dumbbell Lunge and Landmine Hack Squat Exercises Used by This Calculator

Valid results depend on using the specified dumbbell lunge and landmine hack squat technique and load convention. Use strict, repeatable Dumbbell Lunge and Landmine 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 Landmine Hack Squat setup and load convention

Use a standard 20 kg Olympic bar exactly 2.20 m overall in a secure floor-level landmine pivot. Record 20 kg bar plus all plates and collars on the free end as entered weight; do not double plate mass or add an inferred lever correction. Face away from pivot. Rest the free sleeve/innermost weighted plate assembly on one shoulder, secure it with both hands, and keep upper back in contact with the assembly. Record shoulder side and use that same side for all recorded attempts. Heel centers equal the lifter’s measured hip-joint width. Toes may angle outward. At standing lockout, the heel-center line is 30.00 cm farther from the pivot than the vertical projection of weighted sleeve center. Feet may not step or slide. Begin hips/knees fully extended. Descend under control until hip crease reaches or passes the horizontal plane through the top of the knee, with heels planted and knees tracking toes. Ascend to full hip/knee extension without rebound, hand assistance, or backward hyperextension. Same setup for 1–10 reps. Belt, knee sleeves, wrist wraps, chalk, and shoulder padding allowed; no suit or external support.

Enter one recent Dumbbell Lunge result and one recent Landmine 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.
• Landmine Hack Squat — View the individual Landmine 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.