Barbell Side Lunge vs Machine Sissy Squat
Compare your barbell side lunge and machine sissy squat 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: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, a support-only stand with no weighted moving resistance lever is invalid. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Machine Sissy Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and machine sissy 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 Side Lunge / Machine Sissy Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Machine Sissy 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 Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 69 lb31.3 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Machine Sissy Squat | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Machine Sissy Squat | 34 lb15.4 kg | 54 lb24.5 kg | 76 lb34.5 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 79 lb35.8 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Machine Sissy Squat | 39 lb17.7 kg | 61 lb27.7 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Machine Sissy Squat | 40 lb18.1 kg | 63 lb28.6 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Machine Sissy Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Machine Sissy Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Machine Sissy Squat | 47 lb21.3 kg | 74 lb33.6 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Machine Sissy Squat | 48 lb21.8 kg | 76 lb34.5 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Machine Sissy Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 143 lb64.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Sissy Squat | 51 lb23.1 kg | 80 lb36.3 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Machine Sissy Squat | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 150 lb68 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Machine Sissy Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Machine Sissy Squat | 54 lb24.5 kg | 85 lb38.6 kg | 121 lb54.9 kg | 157 lb71.2 kg |
Women’s Barbell Side Lunge vs Machine Sissy 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 Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Machine Sissy Squat | 18 lb8.2 kg | 27 lb12.2 kg | 41 lb18.6 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Machine Sissy Squat | 19 lb8.6 kg | 29 lb13.2 kg | 44 lb20 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Machine Sissy Squat | 20 lb9.1 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Machine Sissy Squat | 22 lb10 kg | 34 lb15.4 kg | 52 lb23.6 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Machine Sissy Squat | 24 lb10.9 kg | 38 lb17.2 kg | 56 lb25.4 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Machine Sissy Squat | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Machine Sissy Squat | 27 lb12.2 kg | 42 lb19.1 kg | 63 lb28.6 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Machine Sissy Squat | 28 lb12.7 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Machine Sissy Squat | 30 lb13.6 kg | 46 lb20.9 kg | 70 lb31.8 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | 96 lb43.5 kg |
How Your Barbell Side Lunge vs Machine Sissy 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 Side Lunge and Machine Sissy 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
The barbell side lunge 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 machine sissy squat strength level
The machine sissy 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.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the machine sissy 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. |
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 Machine Sissy 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.
8.6 → 15.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Sissy 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Machine Sissy Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Side Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 5.9 to 10.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Sissy 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Machine Sissy Squat Exercises Used by This Calculator
The calculator expects repeatable barbell side lunge and machine sissy squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Machine Sissy 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 Machine Sissy Squat setup and load convention
Use a plate-weighted machine with a pivoting resistance lever, moving two-side padded shoulder yoke, two-side weight horns, fixed foot platform/toe stop, and fixed pad contacting the lower calves. A support-only stand with no weighted moving resistance lever is invalid. Record verified unloaded lever starting resistance at the shoulder-yoke contacts. Enter that starting resistance plus all plates on both horns; never enter per-side plates or bodyweight. Set heel centers at measured hip-joint width with feet symmetrically secured. Maintain continuous shoulder-yoke and lower-calf-pad contact. Keeping hips fully extended so knees, hips, and shoulders remain within 10 degrees of one straight line, bend knees forward/down to 90 degrees flexion plus or minus 5 degrees; extend to within 5 degrees of straight without hip folding or yoke separation. Count 2–12 controlled reps without rebound, hand assistance, stance/contact change, shortened range, or spotter assistance. Maximal singles prohibited.
Enter one recent Barbell Side Lunge result and one recent Machine Sissy 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.
- Machine Sissy Squat — View the individual Machine Sissy 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.