Barbell Side Lunge vs Landmine Hack Squat

Barbell Side Lunge vs Landmine Hack Squat Strength Standards

These bodyweight tables place the barbell side lunge and landmine hack 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 Side Lunge / Landmine Hack Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Barbell Side Lunge vs Landmine Hack 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.

Women’s Barbell Side Lunge vs Landmine Hack 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.

How Your Barbell Side Lunge vs Landmine Hack 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

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 Side Lunge and Landmine Hack 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 side lunge strength level

For barbell side 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.

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 landmine hack squat strength level

The standards use the sex-specific thresholds from the individual Landmine Hack Squat 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

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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Side Lunge and Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Landmine Hack Squat standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Side Lunge and Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Landmine Hack Squat standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Side Lunge and Landmine Hack Squat Exercises Used by This Calculator

Valid results depend on using the specified barbell side lunge and landmine hack squat technique and load convention. Use strict, repeatable Barbell Side Lunge and Landmine Hack 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.

Use the exercise-specific Barbell Side Lunge setup and load convention

Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.

Use the Landmine Hack Squat setup and load convention

Use a standard 20 kg Olympic bar exactly 2.20 m overall in a secure floor-level landmine pivot. Record 20 kg bar plus all plates and collars on the free end as entered weight; do not double plate mass or add an inferred lever correction. Face away from pivot. Rest the free sleeve/innermost weighted plate assembly on one shoulder, secure it with both hands, and keep upper back in contact with the assembly. Record shoulder side and use that same side for all recorded attempts. Heel centers equal the lifter’s measured hip-joint width. Toes may angle outward. At standing lockout, the heel-center line is 30.00 cm farther from the pivot than the vertical projection of weighted sleeve center. Feet may not step or slide. Begin hips/knees fully extended. Descend under control until hip crease reaches or passes the horizontal plane through the top of the knee, with heels planted and knees tracking toes. Ascend to full hip/knee extension without rebound, hand assistance, or backward hyperextension. Same setup for 1–10 reps. Belt, knee sleeves, wrist wraps, chalk, and shoulder padding allowed; no suit or external support.

Enter one recent Barbell Side Lunge result and one recent Landmine Hack Squat result

First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
• Landmine Hack Squat — View the individual Landmine Hack Squat standards and next strength-level target.
• Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.