Barbell Side Lunge vs Reverse Hack Squat
Compare your barbell side lunge and reverse hack squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see 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, face toward the carriage; maintain chest and abdomen against the trunk pad and both shoulders under the shoulder pads; hold fixed handles throughout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Reverse Hack Squat Strength Standards
The paired standards below show what the barbell side lunge and reverse hack squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Side Lunge / Reverse Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Side Lunge vs Reverse 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.
| 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 |
| Reverse Hack Squat | 116 lb52.6 kg | 161 lb73 kg | 214 lb97.1 kg | 271 lb122.9 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Reverse Hack Squat | 122 lb55.3 kg | 170 lb77.1 kg | 226 lb102.5 kg | 286 lb129.7 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Reverse Hack Squat | 128 lb58.1 kg | 179 lb81.2 kg | 237 lb107.5 kg | 300 lb136.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Reverse Hack Squat | 134 lb60.8 kg | 187 lb84.8 kg | 249 lb112.9 kg | 314 lb142.4 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Reverse Hack Squat | 140 lb63.5 kg | 195 lb88.5 kg | 259 lb117.5 kg | 328 lb148.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Reverse Hack Squat | 146 lb66.2 kg | 203 lb92.1 kg | 270 lb122.5 kg | 342 lb155.1 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Reverse Hack Squat | 151 lb68.5 kg | 211 lb95.7 kg | 281 lb127.5 kg | 355 lb161 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Reverse Hack Squat | 157 lb71.2 kg | 219 lb99.3 kg | 291 lb132 kg | 368 lb166.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Reverse Hack Squat | 162 lb73.5 kg | 227 lb103 kg | 301 lb136.5 kg | 381 lb172.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Reverse Hack Squat | 168 lb76.2 kg | 234 lb106.1 kg | 311 lb141.1 kg | 393 lb178.3 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Reverse Hack Squat | 173 lb78.5 kg | 241 lb109.3 kg | 321 lb145.6 kg | 406 lb184.2 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Reverse Hack Squat | 178 lb80.7 kg | 249 lb112.9 kg | 331 lb150.1 kg | 418 lb189.6 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Reverse Hack Squat | 183 lb83 kg | 256 lb116.1 kg | 340 lb154.2 kg | 430 lb195 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Reverse Hack Squat | 189 lb85.7 kg | 263 lb119.3 kg | 349 lb158.3 kg | 442 lb200.5 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Reverse Hack Squat | 194 lb88 kg | 270 lb122.5 kg | 359 lb162.8 kg | 454 lb205.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Reverse Hack Squat | 198 lb89.8 kg | 277 lb125.6 kg | 368 lb166.9 kg | 465 lb210.9 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Reverse Hack Squat | 203 lb92.1 kg | 284 lb128.8 kg | 377 lb171 kg | 477 lb216.4 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Reverse Hack Squat | 208 lb94.3 kg | 290 lb131.5 kg | 386 lb175.1 kg | 488 lb221.4 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Reverse Hack Squat | 213 lb96.6 kg | 297 lb134.7 kg | 395 lb179.2 kg | 499 lb226.3 kg |
Women’s Barbell Side Lunge vs Reverse 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.
| 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 |
| Reverse Hack Squat | 64 lb29 kg | 93 lb42.2 kg | 127 lb57.6 kg | 165 lb74.8 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Reverse Hack Squat | 68 lb30.8 kg | 99 lb44.9 kg | 136 lb61.7 kg | 176 lb79.8 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Reverse Hack Squat | 72 lb32.7 kg | 105 lb47.6 kg | 144 lb65.3 kg | 186 lb84.4 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Reverse Hack Squat | 76 lb34.5 kg | 111 lb50.3 kg | 152 lb68.9 kg | 196 lb88.9 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Reverse Hack Squat | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg | 206 lb93.4 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Reverse Hack Squat | 84 lb38.1 kg | 122 lb55.3 kg | 167 lb75.7 kg | 216 lb98 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Reverse Hack Squat | 88 lb39.9 kg | 127 lb57.6 kg | 174 lb78.9 kg | 225 lb102.1 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Reverse Hack Squat | 91 lb41.3 kg | 133 lb60.3 kg | 182 lb82.6 kg | 235 lb106.6 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Reverse Hack Squat | 95 lb43.1 kg | 138 lb62.6 kg | 189 lb85.7 kg | 244 lb110.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Reverse Hack Squat | 98 lb44.5 kg | 143 lb64.9 kg | 196 lb88.9 kg | 253 lb114.8 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Reverse Hack Squat | 102 lb46.3 kg | 148 lb67.1 kg | 202 lb91.6 kg | 262 lb118.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Reverse Hack Squat | 105 lb47.6 kg | 153 lb69.4 kg | 209 lb94.8 kg | 270 lb122.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Reverse Hack Squat | 108 lb49 kg | 157 lb71.2 kg | 216 lb98 kg | 279 lb126.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Reverse Hack Squat | 112 lb50.8 kg | 162 lb73.5 kg | 222 lb100.7 kg | 287 lb130.2 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Reverse Hack Squat | 115 lb52.2 kg | 167 lb75.7 kg | 228 lb103.4 kg | 295 lb133.8 kg |
How Your Barbell Side Lunge vs Reverse Hack Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
Use recent Barbell Side Lunge and Reverse 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the reverse hack squat strength level
For reverse hack 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the reverse hack 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 Reverse Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
75.7 → 139.7 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 Reverse Hack Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Reverse 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Reverse Hack 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.
At Elite, the difference is 44.9 kg at 100 lb and 79.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse Hack Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Reverse 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Reverse Hack Squat Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict reverse hack squat using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Reverse 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 Reverse Hack Squat setup and load convention
Use a plate-weighted linear hack-squat carriage whose rails rise 45 degrees plus or minus 2 degrees. Face toward the carriage; maintain chest and abdomen against the trunk pad and both shoulders under the shoulder pads; hold fixed handles throughout. Record verified unloaded carriage mass. Enter total moving weight: carriage mass plus every plate on both loading horns, never per-side plates alone. Set heel centers at measured hip-joint width; outward toe angle is permitted. Place midfoot centers 20 cm plus or minus 2 cm above the footplate lower edge and keep entire feet planted. Descend under control until both hip creases are below the top of the knees without losing trunk/shoulder contact; rise to simultaneous hip/knee lockout without hyperextension or carriage-stop impact. Count 1–12 controlled reps without stance change, heel rise, pelvic/trunk separation, rebound, hand-on-knee aid, asymmetry, or assistance.
Enter one recent Barbell Side Lunge result and one recent Reverse 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.
- Reverse Hack Squat — View the individual Reverse 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.