Dumbbell Lunge vs Machine Sissy Squat
Compare your dumbbell lunge and machine sissy squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and 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, a support-only stand with no weighted moving resistance lever is invalid. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Machine Sissy Squat Strength Standards
The paired standards below show what the dumbbell lunge and machine sissy squat 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 / Machine Sissy Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Machine Sissy 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 Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 69 lb31.3 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Machine Sissy Squat | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Machine Sissy Squat | 34 lb15.4 kg | 54 lb24.5 kg | 76 lb34.5 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 79 lb35.8 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Machine Sissy Squat | 39 lb17.7 kg | 61 lb27.7 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Machine Sissy Squat | 40 lb18.1 kg | 63 lb28.6 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Machine Sissy Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Machine Sissy Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Machine Sissy Squat | 47 lb21.3 kg | 74 lb33.6 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Machine Sissy Squat | 48 lb21.8 kg | 76 lb34.5 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Machine Sissy Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 143 lb64.9 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Machine Sissy Squat | 51 lb23.1 kg | 80 lb36.3 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Machine Sissy Squat | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 150 lb68 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Machine Sissy Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Machine Sissy Squat | 54 lb24.5 kg | 85 lb38.6 kg | 121 lb54.9 kg | 157 lb71.2 kg |
Women’s Dumbbell Lunge vs Machine Sissy 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 Sissy Squat | 18 lb8.2 kg | 27 lb12.2 kg | 41 lb18.6 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Machine Sissy Squat | 19 lb8.6 kg | 29 lb13.2 kg | 44 lb20 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Machine Sissy Squat | 20 lb9.1 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Machine Sissy Squat | 22 lb10 kg | 34 lb15.4 kg | 52 lb23.6 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Machine Sissy Squat | 24 lb10.9 kg | 38 lb17.2 kg | 56 lb25.4 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Machine Sissy Squat | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Machine Sissy Squat | 27 lb12.2 kg | 42 lb19.1 kg | 63 lb28.6 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Sissy Squat | 28 lb12.7 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Machine Sissy Squat | 30 lb13.6 kg | 46 lb20.9 kg | 70 lb31.8 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | 96 lb43.5 kg |
How Your Dumbbell Lunge vs Machine Sissy 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)
Set quality matters for this Dumbbell Lunge vs Machine Sissy 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the machine sissy squat strength level
For machine sissy squat, 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 machine sissy 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Machine Sissy Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 39 to 71.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine Sissy 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 Sissy 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.
26.8 → 47.7 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 Sissy Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine Sissy 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 Sissy Squat Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and machine sissy squat technique and load convention. Use strict, repeatable Dumbbell Lunge and Machine Sissy 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 Machine Sissy Squat setup and load convention
Use a plate-weighted machine with a pivoting resistance lever, moving two-side padded shoulder yoke, two-side weight horns, fixed foot platform/toe stop, and fixed pad contacting the lower calves. A support-only stand with no weighted moving resistance lever is invalid. Record verified unloaded lever starting resistance at the shoulder-yoke contacts. Enter that starting resistance plus all plates on both horns; never enter per-side plates or bodyweight. Set heel centers at measured hip-joint width with feet symmetrically secured. Maintain continuous shoulder-yoke and lower-calf-pad contact. Keeping hips fully extended so knees, hips, and shoulders remain within 10 degrees of one straight line, bend knees forward/down to 90 degrees flexion plus or minus 5 degrees; extend to within 5 degrees of straight without hip folding or yoke separation. Count 2–12 controlled reps without rebound, hand assistance, stance/contact change, shortened range, or spotter assistance. Maximal singles prohibited.
Enter one recent Dumbbell Lunge result and one recent Machine Sissy 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.
- Machine Sissy Squat — View the individual Machine Sissy 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.