Dumbbell Lunge vs Machine Hack Squat
Compare your dumbbell lunge and machine hack 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: displayed machine load 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 hips and shoulders against the pads, descend until the thighs reach at least parallel to the platform, and finish with full knee extension. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Machine Hack Squat Strength Standards
These bodyweight tables place the dumbbell lunge and machine 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 / Machine 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 Machine 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 |
| Machine Hack Squat | 126 lb57.2 kg | 196 lb88.9 kg | 266 lb120.7 kg | 350 lb158.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Machine Hack Squat | 133 lb60.3 kg | 207 lb93.9 kg | 280 lb127 kg | 369 lb167.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Machine Hack Squat | 140 lb63.5 kg | 217 lb98.4 kg | 295 lb133.8 kg | 388 lb176 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Machine Hack Squat | 146 lb66.2 kg | 227 lb103 kg | 308 lb139.7 kg | 406 lb184.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Machine Hack Squat | 152 lb68.9 kg | 237 lb107.5 kg | 322 lb146.1 kg | 424 lb192.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Machine Hack Squat | 159 lb72.1 kg | 247 lb112 kg | 335 lb152 kg | 441 lb200 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Machine Hack Squat | 165 lb74.8 kg | 257 lb116.6 kg | 348 lb157.9 kg | 458 lb207.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Machine Hack Squat | 171 lb77.6 kg | 266 lb120.7 kg | 361 lb163.7 kg | 475 lb215.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Machine Hack Squat | 177 lb80.3 kg | 275 lb124.7 kg | 374 lb169.6 kg | 492 lb223.2 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Machine Hack Squat | 183 lb83 kg | 284 lb128.8 kg | 386 lb175.1 kg | 508 lb230.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Machine Hack Squat | 189 lb85.7 kg | 293 lb132.9 kg | 398 lb180.5 kg | 524 lb237.7 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Machine Hack Squat | 194 lb88 kg | 302 lb137 kg | 410 lb186 kg | 540 lb244.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Machine Hack Squat | 200 lb90.7 kg | 311 lb141.1 kg | 422 lb191.4 kg | 555 lb251.7 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Machine Hack Squat | 205 lb93 kg | 319 lb144.7 kg | 433 lb196.4 kg | 570 lb258.5 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Machine Hack Squat | 211 lb95.7 kg | 328 lb148.8 kg | 445 lb201.8 kg | 585 lb265.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Machine Hack Squat | 216 lb98 kg | 336 lb152.4 kg | 456 lb206.8 kg | 600 lb272.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Machine Hack Squat | 221 lb100.2 kg | 344 lb156 kg | 467 lb211.8 kg | 615 lb279 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Machine Hack Squat | 227 lb103 kg | 353 lb160.1 kg | 479 lb217.3 kg | 630 lb285.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Machine Hack Squat | 232 lb105.2 kg | 361 lb163.7 kg | 489 lb221.8 kg | 644 lb292.1 kg |
Women’s Dumbbell Lunge vs Machine 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 |
| Machine Hack Squat | 80 lb36.3 kg | 126 lb57.2 kg | 183 lb83 kg | 240 lb108.9 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Machine Hack Squat | 85 lb38.6 kg | 134 lb60.8 kg | 195 lb88.5 kg | 256 lb116.1 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Machine Hack Squat | 90 lb40.8 kg | 142 lb64.4 kg | 207 lb93.9 kg | 271 lb122.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Machine Hack Squat | 95 lb43.1 kg | 150 lb68 kg | 218 lb98.9 kg | 286 lb129.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Machine Hack Squat | 100 lb45.4 kg | 158 lb71.7 kg | 229 lb103.9 kg | 301 lb136.5 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Machine Hack Squat | 105 lb47.6 kg | 165 lb74.8 kg | 240 lb108.9 kg | 315 lb142.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Machine Hack Squat | 110 lb49.9 kg | 172 lb78 kg | 251 lb113.9 kg | 329 lb149.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Machine Hack Squat | 114 lb51.7 kg | 179 lb81.2 kg | 261 lb118.4 kg | 342 lb155.1 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Machine Hack Squat | 119 lb54 kg | 186 lb84.4 kg | 271 lb122.9 kg | 356 lb161.5 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Machine Hack Squat | 123 lb55.8 kg | 193 lb87.5 kg | 281 lb127.5 kg | 369 lb167.4 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Hack Squat | 127 lb57.6 kg | 200 lb90.7 kg | 291 lb132 kg | 382 lb173.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Machine Hack Squat | 131 lb59.4 kg | 206 lb93.4 kg | 300 lb136.1 kg | 394 lb178.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Machine Hack Squat | 136 lb61.7 kg | 213 lb96.6 kg | 310 lb140.6 kg | 407 lb184.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Machine Hack Squat | 140 lb63.5 kg | 219 lb99.3 kg | 319 lb144.7 kg | 419 lb190.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Machine Hack Squat | 144 lb65.3 kg | 226 lb102.5 kg | 328 lb148.8 kg | 431 lb195.5 kg |
How Your Dumbbell Lunge vs Machine Hack Squat Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
Set quality matters for this Dumbbell Lunge vs Machine Hack Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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.
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 machine hack squat strength level
The machine hack squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
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 machine hack squat | Adjust machine hack squat 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Machine Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Machine Hack Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 81.2 to 149.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine 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 Machine Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
58.1 → 104.3 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 Machine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine 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 Machine Hack Squat Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and machine hack squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Machine 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 same dedicated hack-squat machine and full depth
Enter the displayed machine load. Keep the hips and shoulders against the pads, descend until the thighs reach at least parallel to the platform, and finish with full knee extension. Do not enter a leg press, Smith-machine squat, partial rep, assisted rep, or single-leg result.
Enter one recent Dumbbell Lunge result and one recent Machine Hack Squat result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: displayed machine load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Machine Hack Squat — View the individual Machine 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.
- Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.