Barbell Side Lunge vs Yoke Squat

Barbell Side Lunge vs Yoke Squat Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell side lunge and yoke 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 / Yoke Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Barbell Side Lunge vs Yoke 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 Yoke 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 Yoke 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

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)

For the most useful Barbell Side Lunge vs Yoke Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less 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.

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 yoke squat strength level

The yoke 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.

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

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.

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 Yoke Squat Standards Differ

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

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

Compare like-for-like attempts by keeping the barbell side lunge and yoke squat setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Yoke 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 Yoke Squat setup and load convention

Use exact Rogue Y-2 Yoke: 195 lb actual empty mass, 92-inch height, 50×48-inch footprint, 3-inch-OD adjustable crossbar, 2×3-inch uprights. Scale-verify empty mass and weight plates symmetrically on intended posts; enter total yoke/plate/collar weight. Adjust crossbar across upper trapezius so, at valid deepest squat, every skid/storage foot remains at least 2.00 inches vertically clear of level floor. Record crossbar pin height. Hands may grip crossbar/uprights symmetrically for stabilization but may not push against fixed external structure. Pickup/setup is unscored. Establish motionless full standing with knees/hips extended, all yoke feet clear, feet fixed. Descend under control until hip crease below top of knee while yoke stays supported only by lifter and all feet retain clearance. Ascend without bounce/contact/step to motionless full standing. No foot repositioning or walking during set; lower yoke only after set. Whole reps 1–10. Belt, sleeves/wraps, wrist wraps, chalk, shoes allowed; no suit/briefs, external supports, spotter lift, or crossbar padding thicker than 1 inch.

Enter one recent Barbell Side Lunge result and one recent Yoke 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.
• Yoke Squat — View the individual Yoke 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 Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.