Dumbbell Lunge vs Dumbbell Bulgarian Split Squat Strength Standards
Compare your dumbbell lunge and dumbbell 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: Combined dumbbell load for Dumbbell Lunge and Weight of one dumbbell for Dumbbell Bulgarian Split Squat. Use a controlled forward or reverse dumbbell lunge using two matched dumbbells, full depth, stable foot placement, and full standing return and Movement is performed with two matched dumbbells simultaneously.. 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 Lunge vs Dumbbell Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and dumbbell 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 lunge and dumbbell 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 Lunge / Dumbbell 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 Lunge vs Dumbbell Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Lunge; the second is Dumbbell 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 | 62 / 53 lb 28.1 / 24 kg | 92 / 81 lb 41.7 / 36.7 kg | 129 / 115 lb 58.5 / 52.2 kg | 171 / 154 lb 77.6 / 69.9 kg |
| 130 lb 59 kg | 65 / 56 lb 29.5 / 25.4 kg | 97 / 85 lb 44 / 38.6 kg | 136 / 121 lb 61.7 / 54.9 kg | 180 / 162 lb 81.6 / 73.5 kg |
| 140 lb 63.5 kg | 69 / 59 lb 31.3 / 26.8 kg | 102 / 90 lb 46.3 / 40.8 kg | 143 / 127 lb 64.9 / 57.6 kg | 189 / 171 lb 85.7 / 77.6 kg |
| 150 lb 68 kg | 72 / 62 lb 32.7 / 28.1 kg | 107 / 94 lb 48.5 / 42.6 kg | 149 / 133 lb 67.6 / 60.3 kg | 198 / 179 lb 89.8 / 81.2 kg |
| 160 lb 72.6 kg | 75 / 64 lb 34 / 29 kg | 111 / 98 lb 50.3 / 44.5 kg | 156 / 139 lb 70.8 / 63 kg | 207 / 186 lb 93.9 / 84.4 kg |
| 170 lb 77.1 kg | 78 / 67 lb 35.4 / 30.4 kg | 116 / 102 lb 52.6 / 46.3 kg | 162 / 145 lb 73.5 / 65.8 kg | 215 / 194 lb 97.5 / 88 kg |
| 180 lb 81.6 kg | 81 / 69 lb 36.7 / 31.3 kg | 121 / 106 lb 54.9 / 48.1 kg | 169 / 150 lb 76.7 / 68 kg | 224 / 202 lb 101.6 / 91.6 kg |
| 190 lb 86.2 kg | 84 / 72 lb 38.1 / 32.7 kg | 125 / 110 lb 56.7 / 49.9 kg | 175 / 156 lb 79.4 / 70.8 kg | 232 / 209 lb 105.2 / 94.8 kg |
| 200 lb 90.7 kg | 87 / 75 lb 39.5 / 34 kg | 129 / 114 lb 58.5 / 51.7 kg | 181 / 161 lb 82.1 / 73 kg | 240 / 216 lb 108.9 / 98 kg |
| 210 lb 95.3 kg | 90 / 77 lb 40.8 / 34.9 kg | 134 / 118 lb 60.8 / 53.5 kg | 187 / 167 lb 84.8 / 75.7 kg | 248 / 223 lb 112.5 / 101.2 kg |
| 220 lb 99.8 kg | 93 / 79 lb 42.2 / 35.8 kg | 138 / 121 lb 62.6 / 54.9 kg | 193 / 172 lb 87.5 / 78 kg | 256 / 230 lb 116.1 / 104.3 kg |
| 230 lb 104.3 kg | 95 / 82 lb 43.1 / 37.2 kg | 142 / 125 lb 64.4 / 56.7 kg | 199 / 177 lb 90.3 / 80.3 kg | 264 / 237 lb 119.7 / 107.5 kg |
| 240 lb 108.9 kg | 98 / 84 lb 44.5 / 38.1 kg | 146 / 129 lb 66.2 / 58.5 kg | 204 / 182 lb 92.5 / 82.6 kg | 271 / 244 lb 122.9 / 110.7 kg |
| 250 lb 113.4 kg | 101 / 86 lb 45.8 / 39 kg | 150 / 132 lb 68 / 59.9 kg | 210 / 187 lb 95.3 / 84.8 kg | 279 / 251 lb 126.6 / 113.9 kg |
| 260 lb 117.9 kg | 104 / 89 lb 47.2 / 40.4 kg | 154 / 136 lb 69.9 / 61.7 kg | 216 / 192 lb 98 / 87.1 kg | 286 / 258 lb 129.7 / 117 kg |
| 270 lb 122.5 kg | 106 / 91 lb 48.1 / 41.3 kg | 158 / 139 lb 71.7 / 63 kg | 221 / 197 lb 100.2 / 89.4 kg | 293 / 264 lb 132.9 / 119.7 kg |
| 280 lb 127 kg | 109 / 93 lb 49.4 / 42.2 kg | 162 / 142 lb 73.5 / 64.4 kg | 227 / 202 lb 103 / 91.6 kg | 300 / 271 lb 136.1 / 122.9 kg |
| 290 lb 131.5 kg | 111 / 95 lb 50.3 / 43.1 kg | 166 / 146 lb 75.3 / 66.2 kg | 232 / 207 lb 105.2 / 93.9 kg | 308 / 277 lb 139.7 / 125.6 kg |
| 300 lb 136.1 kg | 114 / 98 lb 51.7 / 44.5 kg | 169 / 149 lb 76.7 / 67.6 kg | 237 / 212 lb 107.5 / 96.2 kg | 315 / 283 lb 142.9 / 128.4 kg |
Women’s Dumbbell Lunge vs Dumbbell Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Lunge; the second is Dumbbell 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 | 38 / 32 lb 17.2 / 14.5 kg | 57 / 50 lb 25.9 / 22.7 kg | 82 / 71 lb 37.2 / 32.2 kg | 112 / 98 lb 50.8 / 44.5 kg |
| 110 lb 49.9 kg | 41 / 34 lb 18.6 / 15.4 kg | 61 / 53 lb 27.7 / 24 kg | 87 / 76 lb 39.5 / 34.5 kg | 120 / 105 lb 54.4 / 47.6 kg |
| 120 lb 54.4 kg | 43 / 36 lb 19.5 / 16.3 kg | 65 / 56 lb 29.5 / 25.4 kg | 92 / 80 lb 41.7 / 36.3 kg | 127 / 111 lb 57.6 / 50.3 kg |
| 130 lb 59 kg | 45 / 38 lb 20.4 / 17.2 kg | 68 / 59 lb 30.8 / 26.8 kg | 97 / 85 lb 44 / 38.6 kg | 134 / 117 lb 60.8 / 53.1 kg |
| 140 lb 63.5 kg | 48 / 40 lb 21.8 / 18.1 kg | 72 / 62 lb 32.7 / 28.1 kg | 102 / 89 lb 46.3 / 40.4 kg | 140 / 123 lb 63.5 / 55.8 kg |
| 150 lb 68 kg | 50 / 42 lb 22.7 / 19.1 kg | 75 / 65 lb 34 / 29.5 kg | 107 / 93 lb 48.5 / 42.2 kg | 147 / 129 lb 66.7 / 58.5 kg |
| 160 lb 72.6 kg | 52 / 44 lb 23.6 / 20 kg | 78 / 68 lb 35.4 / 30.8 kg | 112 / 97 lb 50.8 / 44 kg | 153 / 135 lb 69.4 / 61.2 kg |
| 170 lb 77.1 kg | 54 / 46 lb 24.5 / 20.9 kg | 82 / 71 lb 37.2 / 32.2 kg | 116 / 101 lb 52.6 / 45.8 kg | 160 / 140 lb 72.6 / 63.5 kg |
| 180 lb 81.6 kg | 56 / 47 lb 25.4 / 21.3 kg | 85 / 73 lb 38.6 / 33.1 kg | 121 / 105 lb 54.9 / 47.6 kg | 166 / 146 lb 75.3 / 66.2 kg |
| 190 lb 86.2 kg | 59 / 49 lb 26.8 / 22.2 kg | 88 / 76 lb 39.9 / 34.5 kg | 125 / 109 lb 56.7 / 49.4 kg | 172 / 151 lb 78 / 68.5 kg |
| 200 lb 90.7 kg | 61 / 51 lb 27.7 / 23.1 kg | 91 / 79 lb 41.3 / 35.8 kg | 130 / 113 lb 59 / 51.3 kg | 178 / 156 lb 80.7 / 70.8 kg |
| 210 lb 95.3 kg | 63 / 53 lb 28.6 / 24 kg | 94 / 81 lb 42.6 / 36.7 kg | 134 / 116 lb 60.8 / 52.6 kg | 184 / 161 lb 83.5 / 73 kg |
| 220 lb 99.8 kg | 65 / 54 lb 29.5 / 24.5 kg | 97 / 84 lb 44 / 38.1 kg | 138 / 120 lb 62.6 / 54.4 kg | 190 / 167 lb 86.2 / 75.7 kg |
| 230 lb 104.3 kg | 66 / 56 lb 29.9 / 25.4 kg | 100 / 86 lb 45.4 / 39 kg | 142 / 124 lb 64.4 / 56.2 kg | 195 / 172 lb 88.5 / 78 kg |
| 240 lb 108.9 kg | 68 / 57 lb 30.8 / 25.9 kg | 103 / 89 lb 46.7 / 40.4 kg | 146 / 127 lb 66.2 / 57.6 kg | 201 / 176 lb 91.2 / 79.8 kg |
How Your Dumbbell Lunge vs Dumbbell 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 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 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 lunge more load without requiring strength to increase pound for pound.
3. Find the dumbbell bulgarian split squat strength level
The standards use the sex-specific thresholds from the individual Dumbbell 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 larger lifters are expected to lift more 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 lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell bulgarian split squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Lunge and Dumbbell 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 dumbbell bulgarian split squat standard is higher; below zero means the dumbbell 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.
7.7 → 14.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bulgarian split squat standard minus the dumbbell lunge standard. A plus sign means the dumbbell bulgarian split squat standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −9 lb −4.1 kg | −11 lb −5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −18 lb −8.1 kg |
| 140 lb 63.5 kg | −10 lb −4.5 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −18 lb −8.1 kg |
| 150 lb 68 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −19 lb −8.6 kg |
| 160 lb 72.6 kg | −11 lb −5 kg | −13 lb −5.8 kg | −17 lb −7.8 kg | −21 lb −9.5 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.7 kg | −22 lb −10 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 200 lb 90.7 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 210 lb 95.3 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −25 lb −11.3 kg |
| 220 lb 99.8 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −22 lb −10 kg | −27 lb −12.2 kg |
| 240 lb 108.9 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −22 lb −9.9 kg | −27 lb −12.2 kg |
| 250 lb 113.4 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −23 lb −10.5 kg | −28 lb −12.7 kg |
| 260 lb 117.9 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 270 lb 122.5 kg | −15 lb −6.8 kg | −19 lb −8.7 kg | −24 lb −10.8 kg | −29 lb −13.2 kg |
| 280 lb 127 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −25 lb −11.4 kg | −29 lb −13.2 kg |
| 290 lb 131.5 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −31 lb −14.1 kg |
| 300 lb 136.1 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −32 lb −14.5 kg |
How Women’s Dumbbell Lunge and Dumbbell 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.
6.3 → 11.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bulgarian split squat standard minus the dumbbell lunge standard. A plus sign means the dumbbell bulgarian split squat standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.3 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −8 lb −3.7 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 120 lb 54.4 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | −7 lb −3.2 kg | −9 lb −4 kg | −12 lb −5.4 kg | −17 lb −7.7 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −18 lb −8.2 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −11 lb −5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 180 lb 81.6 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −20 lb −9.1 kg |
| 190 lb 86.2 kg | −10 lb −4.6 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −21 lb −9.5 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −22 lb −9.9 kg |
| 210 lb 95.3 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 230 lb 104.3 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 240 lb 108.9 kg | −11 lb −4.9 kg | −14 lb −6.3 kg | −19 lb −8.6 kg | −25 lb −11.4 kg |
Dumbbell Lunge and Dumbbell Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict loaded dumbbell lunge and a strict dumbbell bulgarian split squat test. Use strict canonical Dumbbell Lunge and Dumbbell Bulgarian Split Squat tests. 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 canonical Dumbbell Bulgarian Split Squat setup and load convention
Movement is performed with two matched dumbbells simultaneously. Load input represents combined dumbbell load, not per-hand load and not bodyweight. Rear foot is elevated on a stable bench or platform. Front foot remains planted on the floor in a consistent stance. Dumbbells may be held at the sides or at the shoulders if both dumbbells remain controlled throughout the set. Each rep starts from the top position with the front hip and knee fully extended under control. Descent continues under control to valid rear-foot-elevated split squat depth. Front thigh should reach at least parallel, or the rear knee should approach the floor when limb length and setup make thigh angle difficult to judge. Front knee tracks consistently with the foot. Pelvis stays controlled without twisting, dropping, or rotating to escape depth. Both dumbbells remain controlled without swinging, resting on the front thigh, or being supported by the body. Each rep finishes when the front hip and knee reach full controlled extension. Standards are assessed per leg; the weaker or stricter side should define the valid test load. If both sides are tested, count only reps that meet the same standard on both legs. Use the same front-foot placement, rear-foot elevation, dumbbell position, depth standard, tempo expectation, and lockout rule across the entered set. No standard split squat with the rear foot on the floor, lunges, step-ups, pistol squats, skater squats, barbell loading, kettlebell-only loading, Smith-machine loading, machine support, cable loading, landmine loading, hand support, bounced reps, partial depth, thigh-supported dumbbells, unstable rear-foot position, or per-hand load confusion count for the main standard. Estimated 1RM is calculated from the entered weight used and reps.
Enter one recent Dumbbell Lunge result and one recent Dumbbell Bulgarian Split Squat result
Use each exercise’s canonical input: Combined dumbbell load for Dumbbell Lunge and Weight of one dumbbell for Dumbbell Bulgarian Split Squat.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Dumbbell Bulgarian Split Squat — View the individual Dumbbell Bulgarian Split Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — 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.