Barbell Back Squat vs Barbell Reverse Lunge (raw)
Compare your barbell squat and barbell reverse lunge against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. For the second exercise, the lifter begins standing upright with feet hip-width apart. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Squat vs Barbell Reverse Lunge Strength Standards
These bodyweight tables place the barbell back squat and barbell reverse lunge targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Squat / Barbell Reverse Lunge, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Squat vs Barbell Reverse Lunge 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 Squat | 244 lb110.7 kg | 278 lb126.1 kg | 314 lb142.4 kg | 347 lb157.4 kg |
| Barbell Reverse Lunge | 50 lb22.7 kg | 76 lb34.5 kg | 107 lb48.5 kg | 147 lb66.7 kg | |
| 130 lb59 kg | Barbell Squat | 258 lb117 kg | 293 lb132.9 kg | 332 lb150.6 kg | 366 lb166 kg |
| Barbell Reverse Lunge | 53 lb24 kg | 80 lb36.3 kg | 113 lb51.3 kg | 155 lb70.3 kg | |
| 140 lb63.5 kg | Barbell Squat | 271 lb122.9 kg | 308 lb139.7 kg | 348 lb157.9 kg | 384 lb174.2 kg |
| Barbell Reverse Lunge | 55 lb24.9 kg | 84 lb38.1 kg | 119 lb54 kg | 163 lb73.9 kg | |
| 150 lb68 kg | Barbell Squat | 284 lb128.8 kg | 322 lb146.1 kg | 365 lb165.6 kg | 402 lb182.3 kg |
| Barbell Reverse Lunge | 58 lb26.3 kg | 88 lb39.9 kg | 125 lb56.7 kg | 171 lb77.6 kg | |
| 160 lb72.6 kg | Barbell Squat | 296 lb134.3 kg | 336 lb152.4 kg | 381 lb172.8 kg | 420 lb190.5 kg |
| Barbell Reverse Lunge | 61 lb27.7 kg | 92 lb41.7 kg | 130 lb59 kg | 178 lb80.7 kg | |
| 170 lb77.1 kg | Barbell Squat | 308 lb139.7 kg | 350 lb158.8 kg | 396 lb179.6 kg | 437 lb198.2 kg |
| Barbell Reverse Lunge | 63 lb28.6 kg | 96 lb43.5 kg | 136 lb61.7 kg | 186 lb84.4 kg | |
| 180 lb81.6 kg | Barbell Squat | 320 lb145.1 kg | 364 lb165.1 kg | 412 lb186.9 kg | 454 lb205.9 kg |
| Barbell Reverse Lunge | 66 lb29.9 kg | 99 lb44.9 kg | 141 lb64 kg | 193 lb87.5 kg | |
| 190 lb86.2 kg | Barbell Squat | 332 lb150.6 kg | 377 lb171 kg | 427 lb193.7 kg | 471 lb213.6 kg |
| Barbell Reverse Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 200 lb90.7 kg | |
| 200 lb90.7 kg | Barbell Squat | 344 lb156 kg | 390 lb176.9 kg | 442 lb200.5 kg | 487 lb220.9 kg |
| Barbell Reverse Lunge | 70 lb31.8 kg | 107 lb48.5 kg | 151 lb68.5 kg | 207 lb93.9 kg | |
| 210 lb95.3 kg | Barbell Squat | 355 lb161 kg | 403 lb182.8 kg | 456 lb206.8 kg | 503 lb228.2 kg |
| Barbell Reverse Lunge | 73 lb33.1 kg | 110 lb49.9 kg | 156 lb70.8 kg | 214 lb97.1 kg | |
| 220 lb99.8 kg | Barbell Squat | 366 lb166 kg | 416 lb188.7 kg | 471 lb213.6 kg | 519 lb235.4 kg |
| Barbell Reverse Lunge | 75 lb34 kg | 114 lb51.7 kg | 161 lb73 kg | 221 lb100.2 kg | |
| 230 lb104.3 kg | Barbell Squat | 377 lb171 kg | 428 lb194.1 kg | 485 lb220 kg | 535 lb242.7 kg |
| Barbell Reverse Lunge | 77 lb34.9 kg | 117 lb53.1 kg | 166 lb75.3 kg | 227 lb103 kg | |
| 240 lb108.9 kg | Barbell Squat | 388 lb176 kg | 441 lb200 kg | 499 lb226.3 kg | 550 lb249.5 kg |
| Barbell Reverse Lunge | 79 lb35.8 kg | 120 lb54.4 kg | 171 lb77.6 kg | 234 lb106.1 kg | |
| 250 lb113.4 kg | Barbell Squat | 399 lb181 kg | 453 lb205.5 kg | 513 lb232.7 kg | 566 lb256.7 kg |
| Barbell Reverse Lunge | 82 lb37.2 kg | 124 lb56.2 kg | 175 lb79.4 kg | 240 lb108.9 kg | |
| 260 lb117.9 kg | Barbell Squat | 409 lb185.5 kg | 465 lb210.9 kg | 526 lb238.6 kg | 581 lb263.5 kg |
| Barbell Reverse Lunge | 84 lb38.1 kg | 127 lb57.6 kg | 180 lb81.6 kg | 247 lb112 kg | |
| 270 lb122.5 kg | Barbell Squat | 420 lb190.5 kg | 477 lb216.4 kg | 540 lb244.9 kg | 595 lb269.9 kg |
| Barbell Reverse Lunge | 86 lb39 kg | 130 lb59 kg | 185 lb83.9 kg | 253 lb114.8 kg | |
| 280 lb127 kg | Barbell Squat | 430 lb195 kg | 488 lb221.4 kg | 553 lb250.8 kg | 610 lb276.7 kg |
| Barbell Reverse Lunge | 88 lb39.9 kg | 133 lb60.3 kg | 189 lb85.7 kg | 259 lb117.5 kg | |
| 290 lb131.5 kg | Barbell Squat | 440 lb199.6 kg | 500 lb226.8 kg | 566 lb256.7 kg | 624 lb283 kg |
| Barbell Reverse Lunge | 90 lb40.8 kg | 137 lb62.1 kg | 194 lb88 kg | 265 lb120.2 kg | |
| 300 lb136.1 kg | Barbell Squat | 450 lb204.1 kg | 511 lb231.8 kg | 579 lb262.6 kg | 639 lb289.8 kg |
| Barbell Reverse Lunge | 92 lb41.7 kg | 140 lb63.5 kg | 198 lb89.8 kg | 271 lb122.9 kg |
Women’s Barbell Squat vs Barbell Reverse Lunge 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 Squat | 143 lb64.9 kg | 166 lb75.3 kg | 197 lb89.4 kg | 220 lb99.8 kg |
| Barbell Reverse Lunge | 31 lb14.1 kg | 47 lb21.3 kg | 68 lb30.8 kg | 93 lb42.2 kg | |
| 110 lb49.9 kg | Barbell Squat | 153 lb69.4 kg | 177 lb80.3 kg | 210 lb95.3 kg | 234 lb106.1 kg |
| Barbell Reverse Lunge | 33 lb15 kg | 50 lb22.7 kg | 72 lb32.7 kg | 99 lb44.9 kg | |
| 120 lb54.4 kg | Barbell Squat | 162 lb73.5 kg | 188 lb85.3 kg | 222 lb100.7 kg | 248 lb112.5 kg |
| Barbell Reverse Lunge | 35 lb15.9 kg | 53 lb24 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 130 lb59 kg | Barbell Squat | 171 lb77.6 kg | 198 lb89.8 kg | 235 lb106.6 kg | 262 lb118.8 kg |
| Barbell Reverse Lunge | 37 lb16.8 kg | 55 lb24.9 kg | 81 lb36.7 kg | 111 lb50.3 kg | |
| 140 lb63.5 kg | Barbell Squat | 180 lb81.6 kg | 208 lb94.3 kg | 246 lb111.6 kg | 275 lb124.7 kg |
| Barbell Reverse Lunge | 39 lb17.7 kg | 58 lb26.3 kg | 85 lb38.6 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Barbell Squat | 188 lb85.3 kg | 218 lb98.9 kg | 258 lb117 kg | 288 lb130.6 kg |
| Barbell Reverse Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 89 lb40.4 kg | 122 lb55.3 kg | |
| 160 lb72.6 kg | Barbell Squat | 196 lb88.9 kg | 228 lb103.4 kg | 269 lb122 kg | 301 lb136.5 kg |
| Barbell Reverse Lunge | 43 lb19.5 kg | 64 lb29 kg | 93 lb42.2 kg | 127 lb57.6 kg | |
| 170 lb77.1 kg | Barbell Squat | 204 lb92.5 kg | 237 lb107.5 kg | 280 lb127 kg | 313 lb142 kg |
| Barbell Reverse Lunge | 45 lb20.4 kg | 66 lb29.9 kg | 97 lb44 kg | 133 lb60.3 kg | |
| 180 lb81.6 kg | Barbell Squat | 212 lb96.2 kg | 246 lb111.6 kg | 291 lb132 kg | 325 lb147.4 kg |
| Barbell Reverse Lunge | 46 lb20.9 kg | 69 lb31.3 kg | 101 lb45.8 kg | 138 lb62.6 kg | |
| 190 lb86.2 kg | Barbell Squat | 220 lb99.8 kg | 255 lb115.7 kg | 302 lb137 kg | 337 lb152.9 kg |
| Barbell Reverse Lunge | 48 lb21.8 kg | 71 lb32.2 kg | 104 lb47.2 kg | 143 lb64.9 kg | |
| 200 lb90.7 kg | Barbell Squat | 228 lb103.4 kg | 264 lb119.7 kg | 313 lb142 kg | 349 lb158.3 kg |
| Barbell Reverse Lunge | 50 lb22.7 kg | 74 lb33.6 kg | 108 lb49 kg | 148 lb67.1 kg | |
| 210 lb95.3 kg | Barbell Squat | 235 lb106.6 kg | 273 lb123.8 kg | 323 lb146.5 kg | 360 lb163.3 kg |
| Barbell Reverse Lunge | 51 lb23.1 kg | 76 lb34.5 kg | 111 lb50.3 kg | 153 lb69.4 kg | |
| 220 lb99.8 kg | Barbell Squat | 243 lb110.2 kg | 281 lb127.5 kg | 333 lb151 kg | 372 lb168.7 kg |
| Barbell Reverse Lunge | 53 lb24 kg | 79 lb35.8 kg | 115 lb52.2 kg | 157 lb71.2 kg | |
| 230 lb104.3 kg | Barbell Squat | 250 lb113.4 kg | 290 lb131.5 kg | 343 lb155.6 kg | 383 lb173.7 kg |
| Barbell Reverse Lunge | 55 lb24.9 kg | 81 lb36.7 kg | 118 lb53.5 kg | 162 lb73.5 kg | |
| 240 lb108.9 kg | Barbell Squat | 257 lb116.6 kg | 298 lb135.2 kg | 353 lb160.1 kg | 394 lb178.7 kg |
| Barbell Reverse Lunge | 56 lb25.4 kg | 83 lb37.6 kg | 122 lb55.3 kg | 167 lb75.7 kg |
How Your Barbell Squat vs Barbell Reverse Lunge 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Squat vs Barbell Reverse Lunge comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell back squat strength level
The barbell back squat 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the barbell reverse lunge strength level
The standards use the sex-specific targets from the individual Barbell Reverse 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell reverse lunge | Adjust barbell reverse lunge 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Squat and Barbell Reverse Lunge Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 90.7 kg at 120 lb and 166.9 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Reverse Lunge standard minus the Barbell Squat standard: zero means equal, above zero means the Barbell Reverse Lunge standard is higher, and below zero means the Barbell Squat 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 Squat and Barbell Reverse Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
57.6 → 103 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 Barbell Reverse Lunge standard minus the Barbell Squat standard: zero means equal, above zero means the Barbell Reverse Lunge standard is higher, and below zero means the Barbell Squat 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 Squat and Barbell Reverse Lunge Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell back squat and barbell reverse lunge setup consistent with their individual rules. Use strict, repeatable Barbell Squat and Barbell Reverse Lunge 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 a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Use a strict, repeatable Barbell Reverse Lunge
Execution rules: Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. The lifter begins standing upright with feet hip-width apart. One leg steps backward into a controlled lunge position. The rear knee descends until it lightly contacts the floor or reaches full depth. The front thigh reaches at least parallel, with the hip crease at or below knee level. Enter total barbell weight. Keep the same equipment and setup when retesting.
Enter one recent Barbell Squat result and one recent Barbell Reverse Lunge result
First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Barbell Reverse Lunge — View the individual Barbell Reverse Lunge standards and next strength-level target.
- Barbell Box Squats — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Half Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Pin Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.