Barbell Lunge vs Cable Split Squat Strength Standards
Compare your barbell lunge and cable split squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use a stable back rack, step into each lunge under control, lower until the front thigh reaches at least parallel, and return to full standing. For the second exercise, descend under control to valid split-squat depth against the cable resistance, then return to the top of the same split stance without changing cable angle or stance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Lunges vs Cable Split Squat Strength Standards
These bodyweight tables place the barbell lunge and cable split squat 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 Lunge / Cable Split Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Lunge vs Cable Split Squat 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 Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 95 lb43.1 kg | 129 lb58.5 kg |
| Cable Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 87 lb39.5 kg | 115 lb52.2 kg | |
| 130 lb59 kg | Barbell Lunge | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 136 lb61.7 kg |
| Cable Split Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 121 lb54.9 kg | |
| 140 lb63.5 kg | Barbell Lunge | 50 lb22.7 kg | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg |
| Cable Split Squat | 43 lb19.5 kg | 69 lb31.3 kg | 96 lb43.5 kg | 127 lb57.6 kg | |
| 150 lb68 kg | Barbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 110 lb49.9 kg | 149 lb67.6 kg |
| Cable Split Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 160 lb72.6 kg | Barbell Lunge | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 156 lb70.8 kg |
| Cable Split Squat | 47 lb21.3 kg | 75 lb34 kg | 105 lb47.6 kg | 139 lb63 kg | |
| 170 lb77.1 kg | Barbell Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 162 lb73.5 kg |
| Cable Split Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 145 lb65.8 kg | |
| 180 lb81.6 kg | Barbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Cable Split Squat | 51 lb23.1 kg | 81 lb36.7 kg | 114 lb51.7 kg | 150 lb68 kg | |
| 190 lb86.2 kg | Barbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 kg | 175 lb79.4 kg |
| Cable Split Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 156 lb70.8 kg | |
| 200 lb90.7 kg | Barbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 133 lb60.3 kg | 181 lb82.1 kg |
| Cable Split Squat | 55 lb24.9 kg | 87 lb39.5 kg | 122 lb55.3 kg | 161 lb73 kg | |
| 210 lb95.3 kg | Barbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 187 lb84.8 kg |
| Cable Split Squat | 57 lb25.9 kg | 90 lb40.8 kg | 126 lb57.2 kg | 167 lb75.7 kg | |
| 220 lb99.8 kg | Barbell Lunge | 67 lb30.4 kg | 100 lb45.4 kg | 142 lb64.4 kg | 193 lb87.5 kg |
| Cable Split Squat | 58 lb26.3 kg | 93 lb42.2 kg | 130 lb59 kg | 172 lb78 kg | |
| 230 lb104.3 kg | Barbell Lunge | 69 lb31.3 kg | 103 lb46.7 kg | 147 lb66.7 kg | 199 lb90.3 kg |
| Cable Split Squat | 60 lb27.2 kg | 95 lb43.1 kg | 134 lb60.8 kg | 177 lb80.3 kg | |
| 240 lb108.9 kg | Barbell Lunge | 71 lb32.2 kg | 106 lb48.1 kg | 151 lb68.5 kg | 204 lb92.5 kg |
| Cable Split Squat | 62 lb28.1 kg | 98 lb44.5 kg | 138 lb62.6 kg | 182 lb82.6 kg | |
| 250 lb113.4 kg | Barbell Lunge | 73 lb33.1 kg | 109 lb49.4 kg | 155 lb70.3 kg | 210 lb95.3 kg |
| Cable Split Squat | 64 lb29 kg | 101 lb45.8 kg | 142 lb64.4 kg | 187 lb84.8 kg | |
| 260 lb117.9 kg | Barbell Lunge | 75 lb34 kg | 112 lb50.8 kg | 159 lb72.1 kg | 216 lb98 kg |
| Cable Split Squat | 65 lb29.5 kg | 104 lb47.2 kg | 145 lb65.8 kg | 192 lb87.1 kg | |
| 270 lb122.5 kg | Barbell Lunge | 77 lb34.9 kg | 115 lb52.2 kg | 163 lb73.9 kg | 221 lb100.2 kg |
| Cable Split Squat | 67 lb30.4 kg | 106 lb48.1 kg | 149 lb67.6 kg | 197 lb89.4 kg | |
| 280 lb127 kg | Barbell Lunge | 79 lb35.8 kg | 118 lb53.5 kg | 167 lb75.7 kg | 227 lb103 kg |
| Cable Split Squat | 69 lb31.3 kg | 109 lb49.4 kg | 153 lb69.4 kg | 202 lb91.6 kg | |
| 290 lb131.5 kg | Barbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 171 lb77.6 kg | 232 lb105.2 kg |
| Cable Split Squat | 70 lb31.8 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg | |
| 300 lb136.1 kg | Barbell Lunge | 83 lb37.6 kg | 123 lb55.8 kg | 175 lb79.4 kg | 237 lb107.5 kg |
| Cable Split Squat | 72 lb32.7 kg | 114 lb51.7 kg | 160 lb72.6 kg | 212 lb96.2 kg |
Women’s Barbell Lunge vs Cable Split Squat 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 Lunge | 27 lb12.2 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg |
| Cable Split Squat | 23 lb10.4 kg | 37 lb16.8 kg | 54 lb24.5 kg | 71 lb32.2 kg | |
| 110 lb49.9 kg | Barbell Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg |
| Cable Split Squat | 24 lb10.9 kg | 39 lb17.7 kg | 58 lb26.3 kg | 76 lb34.5 kg | |
| 120 lb54.4 kg | Barbell Lunge | 31 lb14.1 kg | 47 lb21.3 kg | 67 lb30.4 kg | 93 lb42.2 kg |
| Cable Split Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 80 lb36.3 kg | |
| 130 lb59 kg | Barbell Lunge | 33 lb15 kg | 49 lb22.2 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Cable Split Squat | 27 lb12.2 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Barbell Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 103 lb46.7 kg |
| Cable Split Squat | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 89 lb40.4 kg | |
| 150 lb68 kg | Barbell Lunge | 36 lb16.3 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg |
| Cable Split Squat | 30 lb13.6 kg | 48 lb21.8 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 160 lb72.6 kg | Barbell Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 81 lb36.7 kg | 113 lb51.3 kg |
| Cable Split Squat | 31 lb14.1 kg | 50 lb22.7 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 170 lb77.1 kg | Barbell Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 117 lb53.1 kg |
| Cable Split Squat | 33 lb15 kg | 52 lb23.6 kg | 77 lb34.9 kg | 101 lb45.8 kg | |
| 180 lb81.6 kg | Barbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 88 lb39.9 kg | 122 lb55.3 kg |
| Cable Split Squat | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 190 lb86.2 kg | Barbell Lunge | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg |
| Cable Split Squat | 35 lb15.9 kg | 56 lb25.4 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 200 lb90.7 kg | Barbell Lunge | 44 lb20 kg | 65 lb29.5 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Cable Split Squat | 36 lb16.3 kg | 58 lb26.3 kg | 86 lb39 kg | 113 lb51.3 kg | |
| 210 lb95.3 kg | Barbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg |
| Cable Split Squat | 38 lb17.2 kg | 60 lb27.2 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 220 lb99.8 kg | Barbell Lunge | 46 lb20.9 kg | 70 lb31.8 kg | 101 lb45.8 kg | 139 lb63 kg |
| Cable Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 230 lb104.3 kg | Barbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg |
| Cable Split Squat | 40 lb18.1 kg | 64 lb29 kg | 94 lb42.6 kg | 124 lb56.2 kg | |
| 240 lb108.9 kg | Barbell Lunge | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 148 lb67.1 kg |
| Cable Split Squat | 41 lb18.6 kg | 66 lb29.9 kg | 97 lb44 kg | 127 lb57.6 kg |
How Your Barbell Lunges vs Cable Split Squat 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)
Use recent Barbell Lunge and Cable Split Squat 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 lunge strength level
The standards use the sex-specific strength levels from the individual Barbell 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 cable split squat strength level
The cable split 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.
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
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 lunge | Adjust total-load barbell lunge targets to exact bodyweight with the two-thirds rule. |
| Rate the cable split squat | 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 Barbell Lunges and Cable Split Squat 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.
Across 120–300 lb bodyweight, the Elite gap changes from 6.3 to 11.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Split Squat standard minus the Barbell Lunge standard: zero means equal, above zero means the Cable Split Squat standard is higher, and below zero means the Barbell 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 Lunges and Cable Split Squat 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.
Across 100–240 lb bodyweight, the Elite gap changes from 5 to 9.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Split Squat standard minus the Barbell Lunge standard: zero means equal, above zero means the Cable Split Squat standard is higher, and below zero means the Barbell 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 Lunges and Cable Split Squat Exercises Used by This Calculator
Valid results depend on using the specified barbell lunge and cable split squat technique and load convention. Use strict, repeatable Barbell Lunges and Cable Split Squat 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 total barbell weight and total reps across both legs
Use a stable back rack, step into each lunge under control, lower until the front thigh reaches at least parallel, and return to full standing. Enter total repetitions across both legs with one consistent lunge direction. Do not count dumbbell, walking, static split-squat, Smith-machine, machine, partial, or assisted reps.
Use the Cable Split Squat setup and load convention
Entered load is the selected or loaded cable resistance used for the working split-squat setup on one cable station. Total valid reps across both legs combined. Descend under control to valid split-squat depth against the cable resistance, then return to the top of the same split stance without changing cable angle or stance. A valid finish requires controlled hip and knee extension in the split stance, attachment controlled, front foot planted, and no hand support, cable yank, or stance drift. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Lunges result and one recent Cable Split Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Lunge — View the individual Barbell Lunge standards and next strength-level target.
- Cable Split Squat — View the individual Cable Split Squat standards and next strength-level target.
- Split Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Reverse Lunge Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.