Barbell Side Lunge vs Vertical Leg Press

Barbell Side Lunge vs Vertical Leg Press Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell side lunge and vertical leg press 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 / Vertical Leg Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Barbell Side Lunge vs Vertical Leg Press 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 Vertical Leg Press 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 Vertical Leg Press 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

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 Vertical Leg Press 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 vertical leg press strength level

For vertical leg press, 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.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Side Lunge and Vertical Leg Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Vertical Leg Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Vertical Leg Press 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 Vertical Leg Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Vertical Leg Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Vertical Leg Press 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 Vertical Leg Press Exercises Used by This Calculator

For a useful comparison, perform a strict barbell side lunge and a strict vertical leg press using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Vertical Leg Press 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 Vertical Leg Press setup and load convention

Use a plate-weighted supine machine whose carriage rails are vertical within 2 degrees. Back pad and footplate are horizontal within 2 degrees. Head, upper back, lumbar region, pelvis, and glutes remain supported throughout. Record unloaded carriage mass from verified manufacturer documentation or direct scale measurement. Enter total moving weight: unloaded carriage mass plus all plates on both loading horns. Record each side separately for audit, but never enter one side alone. Place heel centers at measured hip-joint width; outward toe angle is permitted. Place both midfoot centers 25 cm plus or minus 2 cm above the footplate’s lower edge and keep entire feet planted. Lower under control until both knee angles are 90 degrees plus or minus 5 degrees without pelvic or lumbar lift; press to both knees within 5 degrees of full extension without hyperextension or carriage-stop impact. Count 1–12 reps with identical rail/support/stance/foot-height/range/weight configuration and no hand-on-knee aid, rebound, safety-stop bounce, asymmetric press, or spotter assistance.

Enter one recent Barbell Side Lunge result and one recent Vertical Leg Press 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.
• Vertical Leg Press — View the individual Vertical Leg Press 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.