Barbell Side Lunge vs Smith Machine Pistol Squat
Compare your barbell side lunge and smith machine pistol squat against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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, complete strict smith machine pistol squat repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Smith Machine Pistol Squat Strength Standards
These bodyweight tables place the barbell side lunge and smith machine pistol 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 / Smith Machine Pistol 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 Smith Machine Pistol 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 |
| Smith Machine Pistol Squat | 39 lb17.7 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Smith Machine Pistol Squat | 41 lb18.6 kg | 65 lb29.5 kg | 95 lb43.1 kg | 127 lb57.6 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Smith Machine Pistol Squat | 43 lb19.5 kg | 69 lb31.3 kg | 100 lb45.4 kg | 133 lb60.3 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Smith Machine Pistol Squat | 45 lb20.4 kg | 72 lb32.7 kg | 104 lb47.2 kg | 139 lb63 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Smith Machine Pistol Squat | 47 lb21.3 kg | 75 lb34 kg | 109 lb49.4 kg | 145 lb65.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Smith Machine Pistol Squat | 49 lb22.2 kg | 78 lb35.4 kg | 113 lb51.3 kg | 151 lb68.5 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Smith Machine Pistol Squat | 51 lb23.1 kg | 81 lb36.7 kg | 118 lb53.5 kg | 157 lb71.2 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Smith Machine Pistol Squat | 53 lb24 kg | 84 lb38.1 kg | 122 lb55.3 kg | 163 lb73.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Smith Machine Pistol Squat | 55 lb24.9 kg | 87 lb39.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Smith Machine Pistol Squat | 57 lb25.9 kg | 90 lb40.8 kg | 130 lb59 kg | 174 lb78.9 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Smith Machine Pistol Squat | 58 lb26.3 kg | 93 lb42.2 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Smith Machine Pistol Squat | 60 lb27.2 kg | 95 lb43.1 kg | 139 lb63 kg | 185 lb83.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Smith Machine Pistol Squat | 62 lb28.1 kg | 98 lb44.5 kg | 143 lb64.9 kg | 190 lb86.2 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Pistol Squat | 64 lb29 kg | 101 lb45.8 kg | 146 lb66.2 kg | 196 lb88.9 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Smith Machine Pistol Squat | 65 lb29.5 kg | 104 lb47.2 kg | 150 lb68 kg | 201 lb91.2 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Pistol Squat | 67 lb30.4 kg | 106 lb48.1 kg | 154 lb69.9 kg | 206 lb93.4 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Smith Machine Pistol Squat | 69 lb31.3 kg | 109 lb49.4 kg | 158 lb71.7 kg | 211 lb95.7 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Smith Machine Pistol Squat | 70 lb31.8 kg | 111 lb50.3 kg | 162 lb73.5 kg | 216 lb98 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Smith Machine Pistol Squat | 72 lb32.7 kg | 114 lb51.7 kg | 165 lb74.8 kg | 221 lb100.2 kg |
Women’s Barbell Side Lunge vs Smith Machine Pistol 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 |
| Smith Machine Pistol Squat | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Smith Machine Pistol Squat | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Smith Machine Pistol Squat | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Smith Machine Pistol Squat | 27 lb12.2 kg | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Smith Machine Pistol Squat | 29 lb13.2 kg | 46 lb20.9 kg | 69 lb31.3 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Smith Machine Pistol Squat | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.7 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Smith Machine Pistol Squat | 31 lb14.1 kg | 50 lb22.7 kg | 75 lb34 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Pistol Squat | 33 lb15 kg | 52 lb23.6 kg | 78 lb35.4 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Pistol Squat | 34 lb15.4 kg | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Smith Machine Pistol Squat | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Smith Machine Pistol Squat | 36 lb16.3 kg | 58 lb26.3 kg | 87 lb39.5 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Smith Machine Pistol Squat | 38 lb17.2 kg | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Smith Machine Pistol Squat | 39 lb17.7 kg | 62 lb28.1 kg | 93 lb42.2 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Smith Machine Pistol Squat | 40 lb18.1 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Smith Machine Pistol Squat | 41 lb18.6 kg | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg |
How Your Barbell Side Lunge vs Smith Machine Pistol Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Side Lunge vs Smith Machine Pistol Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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 smith machine pistol squat strength level
For smith machine pistol 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.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 smith machine pistol 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 Side Lunge and Smith Machine Pistol Squat Standards Differ
What the men’s data shows:
The barbell side lunge and smith machine pistol squat standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target remains with Smith Machine Pistol Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 7.2 kg at 120 lb and 13.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Pistol Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Pistol 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 Smith Machine Pistol Squat Standards Differ
What the women’s data shows:
The barbell side lunge and smith machine pistol squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 4.6 to 7.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Pistol Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Pistol 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 Smith Machine Pistol Squat Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict smith machine pistol squat using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Smith Machine Pistol 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 Smith Machine Pistol Squat setup and load convention
The entered weight for strict Smith Machine Pistol Squat. Valid Smith Machine Pistol Squat reps. Descend on one leg to the approved pistol-squat depth, then stand back up using the same leg without the non-working leg assisting and finish with a valid rep finishes standing on the working leg with the Smith bar controlled before the next descent. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Side Lunge result and one recent Smith Machine Pistol 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.
- Smith Machine Pistol Squat — View the individual Smith Machine Pistol 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.
- Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.