Barbell Lunge vs Smith Machine Split Squat Strength Standards
Compare your barbell lunge and smith machine 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: total external load 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, use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Lunges vs Smith Machine Split Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell lunge and smith machine split squat 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 Lunge / Smith Machine Split Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Lunge vs Smith Machine 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 |
| Smith Machine Split Squat | 53 lb24 kg | 84 lb38.1 kg | 120 lb54.4 kg | 157 lb71.2 kg | |
| 130 lb59 kg | Barbell Lunge | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 136 lb61.7 kg |
| Smith Machine Split Squat | 56 lb25.4 kg | 89 lb40.4 kg | 127 lb57.6 kg | 165 lb74.8 kg | |
| 140 lb63.5 kg | Barbell Lunge | 50 lb22.7 kg | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg |
| Smith Machine Split Squat | 59 lb26.8 kg | 93 lb42.2 kg | 133 lb60.3 kg | 174 lb78.9 kg | |
| 150 lb68 kg | Barbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 110 lb49.9 kg | 149 lb67.6 kg |
| Smith Machine Split Squat | 62 lb28.1 kg | 97 lb44 kg | 139 lb63 kg | 182 lb82.6 kg | |
| 160 lb72.6 kg | Barbell Lunge | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 156 lb70.8 kg |
| Smith Machine Split Squat | 64 lb29 kg | 102 lb46.3 kg | 145 lb65.8 kg | 190 lb86.2 kg | |
| 170 lb77.1 kg | Barbell Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 162 lb73.5 kg |
| Smith Machine Split Squat | 67 lb30.4 kg | 106 lb48.1 kg | 151 lb68.5 kg | 198 lb89.8 kg | |
| 180 lb81.6 kg | Barbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Split Squat | 69 lb31.3 kg | 110 lb49.9 kg | 157 lb71.2 kg | 205 lb93 kg | |
| 190 lb86.2 kg | Barbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 kg | 175 lb79.4 kg |
| Smith Machine Split Squat | 72 lb32.7 kg | 114 lb51.7 kg | 163 lb73.9 kg | 213 lb96.6 kg | |
| 200 lb90.7 kg | Barbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 133 lb60.3 kg | 181 lb82.1 kg |
| Smith Machine Split Squat | 75 lb34 kg | 118 lb53.5 kg | 169 lb76.7 kg | 220 lb99.8 kg | |
| 210 lb95.3 kg | Barbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 187 lb84.8 kg |
| Smith Machine Split Squat | 77 lb34.9 kg | 122 lb55.3 kg | 174 lb78.9 kg | 228 lb103.4 kg | |
| 220 lb99.8 kg | Barbell Lunge | 67 lb30.4 kg | 100 lb45.4 kg | 142 lb64.4 kg | 193 lb87.5 kg |
| Smith Machine Split Squat | 79 lb35.8 kg | 126 lb57.2 kg | 180 lb81.6 kg | 235 lb106.6 kg | |
| 230 lb104.3 kg | Barbell Lunge | 69 lb31.3 kg | 103 lb46.7 kg | 147 lb66.7 kg | 199 lb90.3 kg |
| Smith Machine Split Squat | 82 lb37.2 kg | 129 lb58.5 kg | 185 lb83.9 kg | 242 lb109.8 kg | |
| 240 lb108.9 kg | Barbell Lunge | 71 lb32.2 kg | 106 lb48.1 kg | 151 lb68.5 kg | 204 lb92.5 kg |
| Smith Machine Split Squat | 84 lb38.1 kg | 133 lb60.3 kg | 190 lb86.2 kg | 249 lb112.9 kg | |
| 250 lb113.4 kg | Barbell Lunge | 73 lb33.1 kg | 109 lb49.4 kg | 155 lb70.3 kg | 210 lb95.3 kg |
| Smith Machine Split Squat | 86 lb39 kg | 137 lb62.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | |
| 260 lb117.9 kg | Barbell Lunge | 75 lb34 kg | 112 lb50.8 kg | 159 lb72.1 kg | 216 lb98 kg |
| Smith Machine Split Squat | 89 lb40.4 kg | 141 lb64 kg | 201 lb91.2 kg | 263 lb119.3 kg | |
| 270 lb122.5 kg | Barbell Lunge | 77 lb34.9 kg | 115 lb52.2 kg | 163 lb73.9 kg | 221 lb100.2 kg |
| Smith Machine Split Squat | 91 lb41.3 kg | 144 lb65.3 kg | 206 lb93.4 kg | 269 lb122 kg | |
| 280 lb127 kg | Barbell Lunge | 79 lb35.8 kg | 118 lb53.5 kg | 167 lb75.7 kg | 227 lb103 kg |
| Smith Machine Split Squat | 93 lb42.2 kg | 148 lb67.1 kg | 211 lb95.7 kg | 276 lb125.2 kg | |
| 290 lb131.5 kg | Barbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 171 lb77.6 kg | 232 lb105.2 kg |
| Smith Machine Split Squat | 95 lb43.1 kg | 151 lb68.5 kg | 216 lb98 kg | 282 lb127.9 kg | |
| 300 lb136.1 kg | Barbell Lunge | 83 lb37.6 kg | 123 lb55.8 kg | 175 lb79.4 kg | 237 lb107.5 kg |
| Smith Machine Split Squat | 98 lb44.5 kg | 155 lb70.3 kg | 221 lb100.2 kg | 289 lb131.1 kg |
Women’s Barbell Lunge vs Smith Machine 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 |
| Smith Machine Split Squat | 32 lb14.5 kg | 53 lb24 kg | 78 lb35.4 kg | 103 lb46.7 kg | |
| 110 lb49.9 kg | Barbell Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg |
| Smith Machine Split Squat | 34 lb15.4 kg | 56 lb25.4 kg | 83 lb37.6 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Barbell Lunge | 31 lb14.1 kg | 47 lb21.3 kg | 67 lb30.4 kg | 93 lb42.2 kg |
| Smith Machine Split Squat | 36 lb16.3 kg | 59 lb26.8 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Barbell Lunge | 33 lb15 kg | 49 lb22.2 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Split Squat | 38 lb17.2 kg | 63 lb28.6 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 140 lb63.5 kg | Barbell Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 103 lb46.7 kg |
| Smith Machine Split Squat | 40 lb18.1 kg | 66 lb29.9 kg | 97 lb44 kg | 129 lb58.5 kg | |
| 150 lb68 kg | Barbell Lunge | 36 lb16.3 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg |
| Smith Machine Split Squat | 42 lb19.1 kg | 69 lb31.3 kg | 102 lb46.3 kg | 135 lb61.2 kg | |
| 160 lb72.6 kg | Barbell Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 81 lb36.7 kg | 113 lb51.3 kg |
| Smith Machine Split Squat | 44 lb20 kg | 72 lb32.7 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 170 lb77.1 kg | Barbell Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 117 lb53.1 kg |
| Smith Machine Split Squat | 46 lb20.9 kg | 75 lb34 kg | 111 lb50.3 kg | 147 lb66.7 kg | |
| 180 lb81.6 kg | Barbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 88 lb39.9 kg | 122 lb55.3 kg |
| Smith Machine Split Squat | 47 lb21.3 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg | |
| 190 lb86.2 kg | Barbell Lunge | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg |
| Smith Machine Split Squat | 49 lb22.2 kg | 81 lb36.7 kg | 119 lb54 kg | 158 lb71.7 kg | |
| 200 lb90.7 kg | Barbell Lunge | 44 lb20 kg | 65 lb29.5 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Smith Machine Split Squat | 51 lb23.1 kg | 84 lb38.1 kg | 124 lb56.2 kg | 164 lb74.4 kg | |
| 210 lb95.3 kg | Barbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg |
| Smith Machine Split Squat | 53 lb24 kg | 86 lb39 kg | 128 lb58.1 kg | 169 lb76.7 kg | |
| 220 lb99.8 kg | Barbell Lunge | 46 lb20.9 kg | 70 lb31.8 kg | 101 lb45.8 kg | 139 lb63 kg |
| Smith Machine Split Squat | 54 lb24.5 kg | 89 lb40.4 kg | 132 lb59.9 kg | 174 lb78.9 kg | |
| 230 lb104.3 kg | Barbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg |
| Smith Machine Split Squat | 56 lb25.4 kg | 92 lb41.7 kg | 136 lb61.7 kg | 180 lb81.6 kg | |
| 240 lb108.9 kg | Barbell Lunge | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 148 lb67.1 kg |
| Smith Machine Split Squat | 57 lb25.9 kg | 94 lb42.6 kg | 140 lb63.5 kg | 185 lb83.9 kg |
How Your Barbell Lunges vs Smith Machine Split Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Lunges vs Smith Machine Split Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell lunge strength level
For barbell lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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 smith machine split squat strength level
For smith machine split squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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 lunge | Adjust total-load barbell lunge targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine 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 Smith Machine 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.
At Elite, the difference is 12.7 kg at 120 lb and 23.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Split Squat standard minus the Barbell Lunge standard: zero means equal, above zero means the Smith Machine 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 Smith Machine Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Split Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 9.5 kg at 100 lb and 16.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Split Squat standard minus the Barbell Lunge standard: zero means equal, above zero means the Smith Machine 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 Smith Machine Split Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell lunge and smith machine split squat setup consistent with their individual rules. Use strict, repeatable Barbell Lunges and Smith Machine 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 Smith Machine Split Squat setup and load convention
The total effective Smith machine bar load, including the Smith bar and plates according to the machine convention. Total reps across both legs combined. Use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce, 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 Smith Machine Split Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Lunge — View the individual Barbell Lunge standards and next strength-level target.
- Smith Machine Split Squat — View the individual Smith Machine Split Squat standards and next strength-level target.
- Smith Machine Lunge — 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.
- Dumbbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.