Dumbbell Walking Lunge vs Bulgarian Split Squat Strength Standards
Compare your dumbbell walking lunge and Bulgarian split squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight used for Dumbbell Walking Lunge and Combined total external load for Bulgarian Split Squat. Use the combined weight of both dumbbells used for the walking lunge set and a rear-foot-elevated split squat with the front thigh reaching at least parallel, balance maintained, and the front knee and hip fully extended at the finish. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Walking Lunge vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell walking lunge and Bulgarian split squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell walking lunge and Bulgarian split squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Walking Lunge / Bulgarian Split Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Walking Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Walking Lunge; the second is Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 49 / 56 lb 22.2 / 25.4 kg | 77 / 84 lb 34.9 / 38.1 kg | 109 / 119 lb 49.4 / 54 kg | 140 / 160 lb 63.5 / 72.6 kg |
| 130 lb 59 kg | 52 / 59 lb 23.6 / 26.8 kg | 82 / 89 lb 37.2 / 40.4 kg | 115 / 126 lb 52.2 / 57.2 kg | 148 / 169 lb 67.1 / 76.7 kg |
| 140 lb 63.5 kg | 55 / 62 lb 24.9 / 28.1 kg | 86 / 93 lb 39 / 42.2 kg | 121 / 132 lb 54.9 / 59.9 kg | 155 / 178 lb 70.3 / 80.7 kg |
| 150 lb 68 kg | 57 / 65 lb 25.9 / 29.5 kg | 90 / 97 lb 40.8 / 44 kg | 126 / 138 lb 57.2 / 62.6 kg | 162 / 186 lb 73.5 / 84.4 kg |
| 160 lb 72.6 kg | 60 / 68 lb 27.2 / 30.8 kg | 94 / 102 lb 42.6 / 46.3 kg | 132 / 144 lb 59.9 / 65.3 kg | 169 / 194 lb 76.7 / 88 kg |
| 170 lb 77.1 kg | 62 / 71 lb 28.1 / 32.2 kg | 97 / 106 lb 44 / 48.1 kg | 137 / 150 lb 62.1 / 68 kg | 176 / 202 lb 79.8 / 91.6 kg |
| 180 lb 81.6 kg | 65 / 73 lb 29.5 / 33.1 kg | 101 / 110 lb 45.8 / 49.9 kg | 143 / 156 lb 64.9 / 70.8 kg | 183 / 210 lb 83 / 95.3 kg |
| 190 lb 86.2 kg | 67 / 76 lb 30.4 / 34.5 kg | 105 / 114 lb 47.6 / 51.7 kg | 148 / 162 lb 67.1 / 73.5 kg | 190 / 218 lb 86.2 / 98.9 kg |
| 200 lb 90.7 kg | 69 / 79 lb 31.3 / 35.8 kg | 109 / 118 lb 49.4 / 53.5 kg | 153 / 168 lb 69.4 / 76.2 kg | 197 / 226 lb 89.4 / 102.5 kg |
| 210 lb 95.3 kg | 72 / 81 lb 32.7 / 36.7 kg | 112 / 122 lb 50.8 / 55.3 kg | 158 / 173 lb 71.7 / 78.5 kg | 203 / 233 lb 92.1 / 105.7 kg |
| 220 lb 99.8 kg | 74 / 84 lb 33.6 / 38.1 kg | 116 / 126 lb 52.6 / 57.2 kg | 163 / 179 lb 73.9 / 81.2 kg | 210 / 240 lb 95.3 / 108.9 kg |
| 230 lb 104.3 kg | 76 / 86 lb 34.5 / 39 kg | 119 / 129 lb 54 / 58.5 kg | 168 / 184 lb 76.2 / 83.5 kg | 216 / 248 lb 98 / 112.5 kg |
| 240 lb 108.9 kg | 78 / 89 lb 35.4 / 40.4 kg | 123 / 133 lb 55.8 / 60.3 kg | 173 / 189 lb 78.5 / 85.7 kg | 222 / 255 lb 100.7 / 115.7 kg |
| 250 lb 113.4 kg | 80 / 91 lb 36.3 / 41.3 kg | 126 / 137 lb 57.2 / 62.1 kg | 178 / 195 lb 80.7 / 88.5 kg | 228 / 262 lb 103.4 / 118.8 kg |
| 260 lb 117.9 kg | 83 / 94 lb 37.6 / 42.6 kg | 129 / 141 lb 58.5 / 64 kg | 182 / 200 lb 82.6 / 90.7 kg | 234 / 269 lb 106.1 / 122 kg |
| 270 lb 122.5 kg | 85 / 96 lb 38.6 / 43.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 187 / 205 lb 84.8 / 93 kg | 240 / 276 lb 108.9 / 125.2 kg |
| 280 lb 127 kg | 87 / 98 lb 39.5 / 44.5 kg | 136 / 148 lb 61.7 / 67.1 kg | 192 / 210 lb 87.1 / 95.3 kg | 246 / 282 lb 111.6 / 127.9 kg |
| 290 lb 131.5 kg | 89 / 101 lb 40.4 / 45.8 kg | 139 / 151 lb 63 / 68.5 kg | 196 / 215 lb 88.9 / 97.5 kg | 252 / 289 lb 114.3 / 131.1 kg |
| 300 lb 136.1 kg | 91 / 103 lb 41.3 / 46.7 kg | 142 / 155 lb 64.4 / 70.3 kg | 201 / 220 lb 91.2 / 99.8 kg | 258 / 296 lb 117 / 134.3 kg |
Women’s Dumbbell Walking Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Walking Lunge; the second is Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 29 / 34 lb 13.2 / 15.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 69 / 75 lb 31.3 / 34 kg | 92 / 103 lb 41.7 / 46.7 kg |
| 110 lb 49.9 kg | 31 / 37 lb 14.1 / 16.8 kg | 49 / 55 lb 22.2 / 24.9 kg | 73 / 80 lb 33.1 / 36.3 kg | 98 / 110 lb 44.5 / 49.9 kg |
| 120 lb 54.4 kg | 33 / 39 lb 15 / 17.7 kg | 52 / 59 lb 23.6 / 26.8 kg | 78 / 84 lb 35.4 / 38.1 kg | 103 / 116 lb 46.7 / 52.6 kg |
| 130 lb 59 kg | 35 / 41 lb 15.9 / 18.6 kg | 55 / 62 lb 24.9 / 28.1 kg | 82 / 89 lb 37.2 / 40.4 kg | 109 / 123 lb 49.4 / 55.8 kg |
| 140 lb 63.5 kg | 36 / 43 lb 16.3 / 19.5 kg | 57 / 65 lb 25.9 / 29.5 kg | 86 / 94 lb 39 / 42.6 kg | 115 / 129 lb 52.2 / 58.5 kg |
| 150 lb 68 kg | 38 / 45 lb 17.2 / 20.4 kg | 60 / 68 lb 27.2 / 30.8 kg | 90 / 98 lb 40.8 / 44.5 kg | 120 / 135 lb 54.4 / 61.2 kg |
| 160 lb 72.6 kg | 40 / 47 lb 18.1 / 21.3 kg | 63 / 71 lb 28.6 / 32.2 kg | 94 / 102 lb 42.6 / 46.3 kg | 125 / 141 lb 56.7 / 64 kg |
| 170 lb 77.1 kg | 41 / 49 lb 18.6 / 22.2 kg | 65 / 74 lb 29.5 / 33.6 kg | 98 / 107 lb 44.5 / 48.5 kg | 130 / 147 lb 59 / 66.7 kg |
| 180 lb 81.6 kg | 43 / 51 lb 19.5 / 23.1 kg | 68 / 77 lb 30.8 / 34.9 kg | 102 / 111 lb 46.3 / 50.3 kg | 136 / 152 lb 61.7 / 68.9 kg |
| 190 lb 86.2 kg | 44 / 53 lb 20 / 24 kg | 70 / 80 lb 31.8 / 36.3 kg | 105 / 115 lb 47.6 / 52.2 kg | 140 / 158 lb 63.5 / 71.7 kg |
| 200 lb 90.7 kg | 46 / 55 lb 20.9 / 24.9 kg | 73 / 82 lb 33.1 / 37.2 kg | 109 / 119 lb 49.4 / 54 kg | 145 / 164 lb 65.8 / 74.4 kg |
| 210 lb 95.3 kg | 48 / 56 lb 21.8 / 25.4 kg | 75 / 85 lb 34 / 38.6 kg | 113 / 123 lb 51.3 / 55.8 kg | 150 / 169 lb 68 / 76.7 kg |
| 220 lb 99.8 kg | 49 / 58 lb 22.2 / 26.3 kg | 77 / 88 lb 34.9 / 39.9 kg | 116 / 127 lb 52.6 / 57.6 kg | 155 / 174 lb 70.3 / 78.9 kg |
| 230 lb 104.3 kg | 51 / 60 lb 23.1 / 27.2 kg | 80 / 90 lb 36.3 / 40.8 kg | 120 / 130 lb 54.4 / 59 kg | 160 / 180 lb 72.6 / 81.6 kg |
| 240 lb 108.9 kg | 52 / 62 lb 23.6 / 28.1 kg | 82 / 93 lb 37.2 / 42.2 kg | 123 / 134 lb 55.8 / 60.8 kg | 164 / 185 lb 74.4 / 83.9 kg |
How Your Dumbbell Walking Lunge vs Bulgarian Split Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell walking lunge strength level
The standards use the sex-specific thresholds from the individual Dumbbell Walking Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to use more external load without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 walking lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Walking Lunge and Bulgarian Split Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Bulgarian split squat standard is higher; below zero means the dumbbell walking lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
9.1 → 17.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell walking lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell walking lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +11 lb +5 kg | +21 lb +9.6 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +11 lb +5 kg | +23 lb +10.4 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +24 lb +10.9 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +25 lb +11.3 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +26 lb +11.8 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +27 lb +12.3 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +28 lb +12.7 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +29 lb +13.1 kg |
| 210 lb 95.3 kg | +9 lb +4 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +30 lb +13.6 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +30 lb +13.6 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +16 lb +7.3 kg | +32 lb +14.5 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +33 lb +15 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +11 lb +4.9 kg | +17 lb +7.8 kg | +34 lb +15.4 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +12 lb +5.5 kg | +18 lb +8.1 kg | +35 lb +15.9 kg |
| 270 lb 122.5 kg | +11 lb +4.9 kg | +11 lb +5 kg | +18 lb +8.2 kg | +36 lb +16.3 kg |
| 280 lb 127 kg | +11 lb +5 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +36 lb +16.3 kg |
| 290 lb 131.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +37 lb +16.8 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +38 lb +17.3 kg |
How Women’s Dumbbell Walking Lunge and Bulgarian Split 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.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell walking lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell walking lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | +9 lb +4 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +9 lb +4 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +20 lb +9 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +11 lb +5 kg | +21 lb +9.5 kg |
Dumbbell Walking Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell walking lunge test and a rear-foot-elevated Bulgarian split squat. Use strict canonical Dumbbell Walking Lunge and Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Walking Lunge setup and load convention
the combined weight of both dumbbells used for the walking lunge set total reps across both legs combined control both dumbbells, step forward to valid lunge depth, recover smoothly, and avoid hand support or dumbbell swing Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict Bulgarian split squat per leg
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Enter combined total external load and score each leg separately. Do not enter bodyweight, a standard split squat, Smith-machine or machine variation, partial rep, or assisted-balance rep.
Enter one recent Dumbbell Walking Lunge result and one recent Bulgarian Split Squat result
Use each exercise’s canonical input: Weight used for Dumbbell Walking Lunge and Combined total external load for Bulgarian Split Squat.
Related Tools
- Dumbbell Walking Lunge — View the individual Dumbbell Walking Lunge standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.