Dumbbell Lunge vs Barbell Hip Thrust With Chains

Dumbbell Lunge vs Barbell Hip Thrust with Chains Strength Standards

These bodyweight tables place the dumbbell lunge and barbell hip thrust with chains 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 Dumbbell Lunge / Barbell Hip Thrust with Chains, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Dumbbell Lunge vs Barbell Hip Thrust with Chains 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 Dumbbell Lunge vs Barbell Hip Thrust with Chains 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 Dumbbell Lunge vs Barbell Hip Thrust with Chains 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)

Set quality matters for this Dumbbell Lunge vs Barbell Hip Thrust with Chains 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 dumbbell lunge strength level

The standards use the sex-specific combined-load thresholds from the individual Dumbbell Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.

3. Find the barbell hip thrust with chains strength level

The standards use the sex-specific thresholds from the individual Barbell Hip Thrust with Chains tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Dumbbell Lunge and Barbell Hip Thrust with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Hip Thrust with Chains standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Barbell Hip Thrust with Chains standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Dumbbell Lunge and Barbell Hip Thrust with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Hip Thrust with Chains standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Barbell Hip Thrust with Chains standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Dumbbell Lunge and Barbell Hip Thrust with Chains Exercises Used by This Calculator

Valid results depend on using the specified dumbbell lunge and barbell hip thrust with chains technique and load convention. Use strict, repeatable Dumbbell Lunge and Barbell Hip Thrust with Chains 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.

Enter combined load from two matched dumbbells

Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.

Use the Barbell Hip Thrust with Chains setup and load convention

Record base mass excluding chains; weigh total chain mass, floor-supported mass at controlled bottom, suspended mass at full hip lockout, and exact leader/attachment configuration. Effective bottom = base + total − supported-at-bottom. Effective top = base + suspended-at-lockout. Values are nonnegative/not above total; require effective top > bottom. Score top; display base/bottom/top/`increasing resistance`. Upper back stays on stable bench; padded bar centered across hip crease; feet flat at approximately shoulder width. Lower until hips near full flexion, thighs angle down, and glutes approach floor without resting. Drive to fully extended hips with trunk parallel, ribs down, pelvis controlled; no lumbar overextension, bench slide, foot shift, hand assistance, or bounce. Same setup for 1–10 reps. Belt/padding/chalk allowed; no suit/assistance.

Enter one recent Dumbbell Lunge result and one recent Barbell Hip Thrust with Chains result

First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
• Barbell Hip Thrust with Chains — View the individual Barbell Hip Thrust with Chains standards and next strength-level target.
• Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.