Barbell Side Lunge vs Single-Leg Romanian Deadlift
Compare your barbell side lunge and single-leg romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, rep counts only if you return to full upright position with hips fully extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Single-Leg Romanian Deadlift Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and single-leg romanian deadlift 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 Barbell Side Lunge / Single-Leg Romanian Deadlift, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Single-Leg Romanian Deadlift 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 | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 77 lb34.9 kg | 105 lb47.6 kg | 133 lb60.3 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Single-Leg Romanian Deadlift | 59 lb26.8 kg | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Single-Leg Romanian Deadlift | 65 lb29.5 kg | 90 lb40.8 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Single-Leg Romanian Deadlift | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 161 lb73 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Single-Leg Romanian Deadlift | 71 lb32.2 kg | 97 lb44 kg | 133 lb60.3 kg | 168 lb76.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Single-Leg Romanian Deadlift | 73 lb33.1 kg | 101 lb45.8 kg | 138 lb62.6 kg | 175 lb79.4 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Single-Leg Romanian Deadlift | 76 lb34.5 kg | 105 lb47.6 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Single-Leg Romanian Deadlift | 79 lb35.8 kg | 109 lb49.4 kg | 148 lb67.1 kg | 187 lb84.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Single-Leg Romanian Deadlift | 81 lb36.7 kg | 112 lb50.8 kg | 153 lb69.4 kg | 193 lb87.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Single-Leg Romanian Deadlift | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Single-Leg Romanian Deadlift | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 206 lb93.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Single-Leg Romanian Deadlift | 89 lb40.4 kg | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Single-Leg Romanian Deadlift | 91 lb41.3 kg | 126 lb57.2 kg | 172 lb78 kg | 217 lb98.4 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Single-Leg Romanian Deadlift | 94 lb42.6 kg | 129 lb58.5 kg | 176 lb79.8 kg | 223 lb101.2 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Single-Leg Romanian Deadlift | 96 lb43.5 kg | 133 lb60.3 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Single-Leg Romanian Deadlift | 98 lb44.5 kg | 136 lb61.7 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Single-Leg Romanian Deadlift | 101 lb45.8 kg | 139 lb63 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Single-Leg Romanian Deadlift | 103 lb46.7 kg | 142 lb64.4 kg | 194 lb88 kg | 245 lb111.1 kg |
Women’s Barbell Side Lunge vs Single-Leg Romanian Deadlift 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 | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Single-Leg Romanian Deadlift | 34 lb15.4 kg | 46 lb20.9 kg | 63 lb28.6 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Single-Leg Romanian Deadlift | 37 lb16.8 kg | 49 lb22.2 kg | 67 lb30.4 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Single-Leg Romanian Deadlift | 39 lb17.7 kg | 52 lb23.6 kg | 72 lb32.7 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Single-Leg Romanian Deadlift | 41 lb18.6 kg | 55 lb24.9 kg | 75 lb34 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Single-Leg Romanian Deadlift | 43 lb19.5 kg | 57 lb25.9 kg | 79 lb35.8 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Single-Leg Romanian Deadlift | 45 lb20.4 kg | 60 lb27.2 kg | 83 lb37.6 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Single-Leg Romanian Deadlift | 47 lb21.3 kg | 63 lb28.6 kg | 87 lb39.5 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Single-Leg Romanian Deadlift | 49 lb22.2 kg | 65 lb29.5 kg | 90 lb40.8 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Single-Leg Romanian Deadlift | 51 lb23.1 kg | 68 lb30.8 kg | 94 lb42.6 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Single-Leg Romanian Deadlift | 53 lb24 kg | 70 lb31.8 kg | 97 lb44 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Single-Leg Romanian Deadlift | 55 lb24.9 kg | 73 lb33.1 kg | 101 lb45.8 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 75 lb34 kg | 104 lb47.2 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Single-Leg Romanian Deadlift | 58 lb26.3 kg | 77 lb34.9 kg | 107 lb48.5 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Single-Leg Romanian Deadlift | 60 lb27.2 kg | 80 lb36.3 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 82 lb37.2 kg | 114 lb51.7 kg | 144 lb65.3 kg |
How Your Barbell Side Lunge vs Single-Leg Romanian Deadlift 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
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 Barbell Side Lunge and Single-Leg Romanian Deadlift 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 barbell side lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Side 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the single-leg romanian deadlift strength level
The standards use the sex-specific thresholds from the individual Single-Leg Romanian Deadlift 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
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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single-leg romanian deadlift | 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 Barbell Side Lunge and Single-Leg Romanian Deadlift Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 13.1 kg at 120 lb and 24.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single-Leg Romanian Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Single-Leg Romanian Deadlift standard is higher, and below zero means the Barbell Side 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 Barbell Side Lunge and Single-Leg Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.4 → 11.3 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 Single-Leg Romanian Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Single-Leg Romanian Deadlift standard is higher, and below zero means the Barbell Side 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.
Barbell Side Lunge and Single-Leg Romanian Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict single-leg romanian deadlift using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Single-Leg Romanian Deadlift 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.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Single-Leg Romanian Deadlift setup and load convention
Weight entered is total weight used. Performed standing on one leg with the opposite leg extending backward. Weight may be held in one or both hands using dumbbell(s), kettlebell(s), or an optional barbell. Hinge at the hips while maintaining a neutral spine. Torso lowers until hamstrings are fully stretched or torso is near parallel to the floor. Standing leg maintains a slight knee bend (not locked, not squatting). Rep counts only if you return to full upright position with hips fully extended. Balance is controlled throughout each rep (no hopping or resetting mid-rep). Same leg and execution standard are used consistently across tests. Raw lifting only. Allowed equipment: dumbbell(s), kettlebell(s), barbell (optional, advanced), lifting straps (optional), lifting shoes (optional). Disallowed variations: two-leg Romanian deadlift, staggered stance RDL, Smith machine variations, machine-based hinges, partial range of motion reps, assisted or supported reps (holding onto rack/wall), and excessive knee bend turning movement into a squat. Estimated 1RM is calculated from entered load and entered reps.
Enter one recent Barbell Side Lunge result and one recent Single-Leg Romanian Deadlift result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Single-Leg Romanian Deadlift — View the individual Single-Leg Romanian Deadlift standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.