Dumbbell Lunge vs Single Leg Leg Curl
Compare your dumbbell lunge and single leg leg curl 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, flex the working knee through a clear, repeatable range to a controlled flexed-knee finish, then return under control to the same start range without bouncing the stack. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Single Leg Leg Curl Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and single leg leg curl 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 / Single Leg Leg Curl, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Single Leg Leg Curl 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 |
| Single Leg Leg Curl | 31 lb14.1 kg | 50 lb22.7 kg | 73 lb33.1 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Single Leg Leg Curl | 33 lb15 kg | 53 lb24 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Single Leg Leg Curl | 34 lb15.4 kg | 55 lb24.9 kg | 81 lb36.7 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Single Leg Leg Curl | 36 lb16.3 kg | 58 lb26.3 kg | 85 lb38.6 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Single Leg Leg Curl | 37 lb16.8 kg | 61 lb27.7 kg | 88 lb39.9 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Single Leg Leg Curl | 39 lb17.7 kg | 63 lb28.6 kg | 92 lb41.7 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Single Leg Leg Curl | 41 lb18.6 kg | 66 lb29.9 kg | 95 lb43.1 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Single Leg Leg Curl | 42 lb19.1 kg | 68 lb30.8 kg | 99 lb44.9 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Single Leg Leg Curl | 43 lb19.5 kg | 70 lb31.8 kg | 102 lb46.3 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Single Leg Leg Curl | 45 lb20.4 kg | 73 lb33.1 kg | 106 lb48.1 kg | 142 lb64.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Single Leg Leg Curl | 46 lb20.9 kg | 75 lb34 kg | 109 lb49.4 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Single Leg Leg Curl | 48 lb21.8 kg | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Single Leg Leg Curl | 49 lb22.2 kg | 79 lb35.8 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Single Leg Leg Curl | 50 lb22.7 kg | 82 lb37.2 kg | 119 lb54 kg | 160 lb72.6 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Single Leg Leg Curl | 52 lb23.6 kg | 84 lb38.1 kg | 122 lb55.3 kg | 164 lb74.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Single Leg Leg Curl | 53 lb24 kg | 86 lb39 kg | 125 lb56.7 kg | 168 lb76.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Single Leg Leg Curl | 54 lb24.5 kg | 88 lb39.9 kg | 128 lb58.1 kg | 172 lb78 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Single Leg Leg Curl | 56 lb25.4 kg | 90 lb40.8 kg | 131 lb59.4 kg | 176 lb79.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Single Leg Leg Curl | 57 lb25.9 kg | 92 lb41.7 kg | 134 lb60.8 kg | 180 lb81.6 kg |
Women’s Dumbbell Lunge vs Single Leg Leg Curl 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 |
| Single Leg Leg Curl | 18 lb8.2 kg | 30 lb13.6 kg | 45 lb20.4 kg | 62 lb28.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Single Leg Leg Curl | 20 lb9.1 kg | 32 lb14.5 kg | 48 lb21.8 kg | 66 lb29.9 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Single Leg Leg Curl | 21 lb9.5 kg | 34 lb15.4 kg | 51 lb23.1 kg | 70 lb31.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Single Leg Leg Curl | 22 lb10 kg | 35 lb15.9 kg | 54 lb24.5 kg | 74 lb33.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Single Leg Leg Curl | 23 lb10.4 kg | 37 lb16.8 kg | 56 lb25.4 kg | 77 lb34.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Single Leg Leg Curl | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Single Leg Leg Curl | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Single Leg Leg Curl | 26 lb11.8 kg | 42 lb19.1 kg | 64 lb29 kg | 88 lb39.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Single Leg Leg Curl | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 91 lb41.3 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Single Leg Leg Curl | 28 lb12.7 kg | 46 lb20.9 kg | 69 lb31.3 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Single Leg Leg Curl | 29 lb13.2 kg | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Single Leg Leg Curl | 30 lb13.6 kg | 49 lb22.2 kg | 74 lb33.6 kg | 101 lb45.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Single Leg Leg Curl | 31 lb14.1 kg | 50 lb22.7 kg | 76 lb34.5 kg | 105 lb47.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Single Leg Leg Curl | 32 lb14.5 kg | 52 lb23.6 kg | 78 lb35.4 kg | 108 lb49 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Single Leg Leg Curl | 33 lb15 kg | 53 lb24 kg | 81 lb36.7 kg | 111 lb50.3 kg |
How Your Dumbbell Lunge vs Single Leg Leg Curl 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
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)
Use recent Dumbbell Lunge and Single Leg Leg Curl sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell lunge strength level
The dumbbell lunge 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.
3. Find the single leg leg curl strength level
The standards use the sex-specific thresholds from the individual Single Leg Leg Curl 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 single leg leg curl | 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 Single Leg Leg Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
33.1 → 61.3 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 Single Leg Leg Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Leg Curl 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 Single Leg Leg Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 22.7 kg at 100 lb and 40.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Leg Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Leg Curl 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 Single Leg Leg Curl Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict single leg leg curl using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Single Leg Leg Curl 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 Single Leg Leg Curl setup and load convention
Entered load is the selected or loaded machine resistance used for strict one-leg leg curl reps on the same machine setup. Total valid reps across both legs combined. Flex the working knee through a clear, repeatable range to a controlled flexed-knee finish, then return under control to the same start range without bouncing the stack. A valid finish requires controlled knee flexion and controlled return with stable hips, stable trunk or thigh position, and no momentum or handle-yanking. 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 Single Leg Leg Curl 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.
- Single Leg Leg Curl — View the individual Single Leg Leg Curl 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.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.