Dumbbell Lunge vs Single Leg Leg Extension
Compare your dumbbell lunge and single leg leg extension 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, extend the working knee through a controlled range to a clear knee-extension 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 Extension Strength Standards
The paired standards below show what the dumbbell lunge and single leg leg extension 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 / Single Leg Leg Extension in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Single Leg Leg Extension 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 Extension | 42 lb19.1 kg | 70 lb31.8 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Single Leg Leg Extension | 44 lb20 kg | 74 lb33.6 kg | 106 lb48.1 kg | 141 lb64 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 Extension | 47 lb21.3 kg | 78 lb35.4 kg | 112 lb50.8 kg | 148 lb67.1 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 Extension | 49 lb22.2 kg | 81 lb36.7 kg | 117 lb53.1 kg | 155 lb70.3 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 Extension | 51 lb23.1 kg | 85 lb38.6 kg | 122 lb55.3 kg | 162 lb73.5 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 Extension | 53 lb24 kg | 88 lb39.9 kg | 127 lb57.6 kg | 169 lb76.7 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 Extension | 55 lb24.9 kg | 92 lb41.7 kg | 132 lb59.9 kg | 176 lb79.8 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 Extension | 57 lb25.9 kg | 95 lb43.1 kg | 137 lb62.1 kg | 182 lb82.6 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 Extension | 59 lb26.8 kg | 98 lb44.5 kg | 142 lb64.4 kg | 188 lb85.3 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 Extension | 61 lb27.7 kg | 102 lb46.3 kg | 146 lb66.2 kg | 195 lb88.5 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 Extension | 63 lb28.6 kg | 105 lb47.6 kg | 151 lb68.5 kg | 201 lb91.2 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 Extension | 65 lb29.5 kg | 108 lb49 kg | 156 lb70.8 kg | 207 lb93.9 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 Extension | 67 lb30.4 kg | 111 lb50.3 kg | 160 lb72.6 kg | 213 lb96.6 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 Extension | 68 lb30.8 kg | 114 lb51.7 kg | 165 lb74.8 kg | 219 lb99.3 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 Extension | 70 lb31.8 kg | 117 lb53.1 kg | 169 lb76.7 kg | 224 lb101.6 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 Extension | 72 lb32.7 kg | 120 lb54.4 kg | 173 lb78.5 kg | 230 lb104.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Single Leg Leg Extension | 74 lb33.6 kg | 123 lb55.8 kg | 177 lb80.3 kg | 236 lb107 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 Extension | 76 lb34.5 kg | 126 lb57.2 kg | 182 lb82.6 kg | 241 lb109.3 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 Extension | 77 lb34.9 kg | 129 lb58.5 kg | 186 lb84.4 kg | 247 lb112 kg |
Women’s Dumbbell Lunge vs Single Leg Leg Extension 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 Extension | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 82 lb37.2 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 Extension | 27 lb12.2 kg | 44 lb20 kg | 66 lb29.9 kg | 88 lb39.9 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 Extension | 28 lb12.7 kg | 47 lb21.3 kg | 70 lb31.8 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Single Leg Leg Extension | 30 lb13.6 kg | 49 lb22.2 kg | 74 lb33.6 kg | 98 lb44.5 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 Extension | 32 lb14.5 kg | 52 lb23.6 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Single Leg Leg Extension | 33 lb15 kg | 54 lb24.5 kg | 81 lb36.7 kg | 108 lb49 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 Extension | 34 lb15.4 kg | 56 lb25.4 kg | 85 lb38.6 kg | 113 lb51.3 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 Extension | 36 lb16.3 kg | 59 lb26.8 kg | 88 lb39.9 kg | 117 lb53.1 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 Extension | 37 lb16.8 kg | 61 lb27.7 kg | 91 lb41.3 kg | 122 lb55.3 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 Extension | 39 lb17.7 kg | 63 lb28.6 kg | 95 lb43.1 kg | 126 lb57.2 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 Extension | 40 lb18.1 kg | 65 lb29.5 kg | 98 lb44.5 kg | 131 lb59.4 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 Extension | 41 lb18.6 kg | 68 lb30.8 kg | 101 lb45.8 kg | 135 lb61.2 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 Extension | 43 lb19.5 kg | 70 lb31.8 kg | 105 lb47.6 kg | 139 lb63 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 Extension | 44 lb20 kg | 72 lb32.7 kg | 108 lb49 kg | 144 lb65.3 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 Extension | 45 lb20.4 kg | 74 lb33.6 kg | 111 lb50.3 kg | 148 lb67.1 kg |
How Your Dumbbell Lunge vs Single Leg Leg Extension 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 Single Leg Leg Extension 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.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the single leg leg extension strength level
The standards use the sex-specific thresholds from the individual Single Leg Leg Extension 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.
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 extension | 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 Single Leg Leg Extension 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.
Across 120–300 lb bodyweight, the Elite gap changes from 16.8 to 30.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Leg Extension standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Leg Extension 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 Extension 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.
13.6 → 24.1 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 Single Leg Leg Extension standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Leg Extension 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 Extension Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and single leg leg extension results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Single Leg Leg Extension 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 Extension setup and load convention
Entered load is the selected or loaded machine resistance used for strict one-leg leg extension reps on the same machine setup. Total valid reps across both legs combined. Extend the working knee through a controlled range to a clear knee-extension finish, then return under control to the same start range without bouncing the stack. A valid finish requires controlled knee extension without hip lift, thigh shift, trunk heave, or help from the nonworking leg. 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 Extension 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 Extension — View the individual Single Leg Leg Extension 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.
- Leg Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.