Dumbbell Lunge vs Bulgarian Split Squat Strength Standards
Compare your dumbbell lunge and Bulgarian split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter combined load from both dumbbells for the lunge and combined total external load for the Bulgarian split squat. Testing: a controlled forward or reverse dumbbell lunge using two matched dumbbells, full depth, stable foot placement, and full standing return; a rear-foot-elevated split squat with the front thigh reaching at least parallel, balance maintained, and the front knee and hip fully extended at the finish. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and Bulgarian split squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell lunge and Bulgarian split squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Lunge / Bulgarian Split Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Lunge; the second is Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 62 / 56 lb 28.1 / 25.4 kg | 92 / 84 lb 41.7 / 38.1 kg | 129 / 119 lb 58.5 / 54 kg | 171 / 160 lb 77.6 / 72.6 kg |
| 130 lb 59 kg | 65 / 59 lb 29.5 / 26.8 kg | 97 / 89 lb 44 / 40.4 kg | 136 / 126 lb 61.7 / 57.2 kg | 180 / 169 lb 81.6 / 76.7 kg |
| 140 lb 63.5 kg | 69 / 62 lb 31.3 / 28.1 kg | 102 / 93 lb 46.3 / 42.2 kg | 143 / 132 lb 64.9 / 59.9 kg | 189 / 178 lb 85.7 / 80.7 kg |
| 150 lb 68 kg | 72 / 65 lb 32.7 / 29.5 kg | 107 / 97 lb 48.5 / 44 kg | 149 / 138 lb 67.6 / 62.6 kg | 198 / 186 lb 89.8 / 84.4 kg |
| 160 lb 72.6 kg | 75 / 68 lb 34 / 30.8 kg | 111 / 102 lb 50.3 / 46.3 kg | 156 / 144 lb 70.8 / 65.3 kg | 207 / 194 lb 93.9 / 88 kg |
| 170 lb 77.1 kg | 78 / 71 lb 35.4 / 32.2 kg | 116 / 106 lb 52.6 / 48.1 kg | 162 / 150 lb 73.5 / 68 kg | 215 / 202 lb 97.5 / 91.6 kg |
| 180 lb 81.6 kg | 81 / 73 lb 36.7 / 33.1 kg | 121 / 110 lb 54.9 / 49.9 kg | 169 / 156 lb 76.7 / 70.8 kg | 224 / 210 lb 101.6 / 95.3 kg |
| 190 lb 86.2 kg | 84 / 76 lb 38.1 / 34.5 kg | 125 / 114 lb 56.7 / 51.7 kg | 175 / 162 lb 79.4 / 73.5 kg | 232 / 218 lb 105.2 / 98.9 kg |
| 200 lb 90.7 kg | 87 / 79 lb 39.5 / 35.8 kg | 129 / 118 lb 58.5 / 53.5 kg | 181 / 168 lb 82.1 / 76.2 kg | 240 / 226 lb 108.9 / 102.5 kg |
| 210 lb 95.3 kg | 90 / 81 lb 40.8 / 36.7 kg | 134 / 122 lb 60.8 / 55.3 kg | 187 / 173 lb 84.8 / 78.5 kg | 248 / 233 lb 112.5 / 105.7 kg |
| 220 lb 99.8 kg | 93 / 84 lb 42.2 / 38.1 kg | 138 / 126 lb 62.6 / 57.2 kg | 193 / 179 lb 87.5 / 81.2 kg | 256 / 240 lb 116.1 / 108.9 kg |
| 230 lb 104.3 kg | 95 / 86 lb 43.1 / 39 kg | 142 / 129 lb 64.4 / 58.5 kg | 199 / 184 lb 90.3 / 83.5 kg | 264 / 248 lb 119.7 / 112.5 kg |
| 240 lb 108.9 kg | 98 / 89 lb 44.5 / 40.4 kg | 146 / 133 lb 66.2 / 60.3 kg | 204 / 189 lb 92.5 / 85.7 kg | 271 / 255 lb 122.9 / 115.7 kg |
| 250 lb 113.4 kg | 101 / 91 lb 45.8 / 41.3 kg | 150 / 137 lb 68 / 62.1 kg | 210 / 195 lb 95.3 / 88.5 kg | 279 / 262 lb 126.6 / 118.8 kg |
| 260 lb 117.9 kg | 104 / 94 lb 47.2 / 42.6 kg | 154 / 141 lb 69.9 / 64 kg | 216 / 200 lb 98 / 90.7 kg | 286 / 269 lb 129.7 / 122 kg |
| 270 lb 122.5 kg | 106 / 96 lb 48.1 / 43.5 kg | 158 / 144 lb 71.7 / 65.3 kg | 221 / 205 lb 100.2 / 93 kg | 293 / 276 lb 132.9 / 125.2 kg |
| 280 lb 127 kg | 109 / 98 lb 49.4 / 44.5 kg | 162 / 148 lb 73.5 / 67.1 kg | 227 / 210 lb 103 / 95.3 kg | 300 / 282 lb 136.1 / 127.9 kg |
| 290 lb 131.5 kg | 111 / 101 lb 50.3 / 45.8 kg | 166 / 151 lb 75.3 / 68.5 kg | 232 / 215 lb 105.2 / 97.5 kg | 308 / 289 lb 139.7 / 131.1 kg |
| 300 lb 136.1 kg | 114 / 103 lb 51.7 / 46.7 kg | 169 / 155 lb 76.7 / 70.3 kg | 237 / 220 lb 107.5 / 99.8 kg | 315 / 296 lb 142.9 / 134.3 kg |
Women’s Dumbbell Lunge vs Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Lunge; the second is Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 38 / 34 lb 17.2 / 15.4 kg | 57 / 52 lb 25.9 / 23.6 kg | 82 / 75 lb 37.2 / 34 kg | 112 / 103 lb 50.8 / 46.7 kg |
| 110 lb 49.9 kg | 41 / 37 lb 18.6 / 16.8 kg | 61 / 55 lb 27.7 / 24.9 kg | 87 / 80 lb 39.5 / 36.3 kg | 120 / 110 lb 54.4 / 49.9 kg |
| 120 lb 54.4 kg | 43 / 39 lb 19.5 / 17.7 kg | 65 / 59 lb 29.5 / 26.8 kg | 92 / 84 lb 41.7 / 38.1 kg | 127 / 116 lb 57.6 / 52.6 kg |
| 130 lb 59 kg | 45 / 41 lb 20.4 / 18.6 kg | 68 / 62 lb 30.8 / 28.1 kg | 97 / 89 lb 44 / 40.4 kg | 134 / 123 lb 60.8 / 55.8 kg |
| 140 lb 63.5 kg | 48 / 43 lb 21.8 / 19.5 kg | 72 / 65 lb 32.7 / 29.5 kg | 102 / 94 lb 46.3 / 42.6 kg | 140 / 129 lb 63.5 / 58.5 kg |
| 150 lb 68 kg | 50 / 45 lb 22.7 / 20.4 kg | 75 / 68 lb 34 / 30.8 kg | 107 / 98 lb 48.5 / 44.5 kg | 147 / 135 lb 66.7 / 61.2 kg |
| 160 lb 72.6 kg | 52 / 47 lb 23.6 / 21.3 kg | 78 / 71 lb 35.4 / 32.2 kg | 112 / 102 lb 50.8 / 46.3 kg | 153 / 141 lb 69.4 / 64 kg |
| 170 lb 77.1 kg | 54 / 49 lb 24.5 / 22.2 kg | 82 / 74 lb 37.2 / 33.6 kg | 116 / 107 lb 52.6 / 48.5 kg | 160 / 147 lb 72.6 / 66.7 kg |
| 180 lb 81.6 kg | 56 / 51 lb 25.4 / 23.1 kg | 85 / 77 lb 38.6 / 34.9 kg | 121 / 111 lb 54.9 / 50.3 kg | 166 / 152 lb 75.3 / 68.9 kg |
| 190 lb 86.2 kg | 59 / 53 lb 26.8 / 24 kg | 88 / 80 lb 39.9 / 36.3 kg | 125 / 115 lb 56.7 / 52.2 kg | 172 / 158 lb 78 / 71.7 kg |
| 200 lb 90.7 kg | 61 / 55 lb 27.7 / 24.9 kg | 91 / 82 lb 41.3 / 37.2 kg | 130 / 119 lb 59 / 54 kg | 178 / 164 lb 80.7 / 74.4 kg |
| 210 lb 95.3 kg | 63 / 56 lb 28.6 / 25.4 kg | 94 / 85 lb 42.6 / 38.6 kg | 134 / 123 lb 60.8 / 55.8 kg | 184 / 169 lb 83.5 / 76.7 kg |
| 220 lb 99.8 kg | 65 / 58 lb 29.5 / 26.3 kg | 97 / 88 lb 44 / 39.9 kg | 138 / 127 lb 62.6 / 57.6 kg | 190 / 174 lb 86.2 / 78.9 kg |
| 230 lb 104.3 kg | 66 / 60 lb 29.9 / 27.2 kg | 100 / 90 lb 45.4 / 40.8 kg | 142 / 130 lb 64.4 / 59 kg | 195 / 180 lb 88.5 / 81.6 kg |
| 240 lb 108.9 kg | 68 / 62 lb 30.8 / 28.1 kg | 103 / 93 lb 46.7 / 42.2 kg | 146 / 134 lb 66.2 / 60.8 kg | 201 / 185 lb 91.2 / 83.9 kg |
How Your Dumbbell Lunge vs Bulgarian Split Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
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 your exact bodyweight: 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 Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to use more external load 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Lunge and Bulgarian Split Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Bulgarian split squat standard is higher; below zero means the dumbbell lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 8.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −11 lb −5 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −11 lb −4.9 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg | −11 lb −5 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −11 lb −5 kg | −12 lb −5.4 kg |
| 160 lb 72.6 kg | −7 lb −3.2 kg | −9 lb −4 kg | −12 lb −5.5 kg | −13 lb −5.9 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −12 lb −5.5 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −13 lb −5.9 kg | −14 lb −6.3 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −11 lb −5 kg | −13 lb −5.9 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −11 lb −5 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −14 lb −6.3 kg | −16 lb −7.2 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −17 lb −7.8 kg |
| 260 lb 117.9 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −17 lb −7.7 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −16 lb −7.2 kg | −17 lb −7.7 kg |
| 280 lb 127 kg | −11 lb −4.9 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −18 lb −8.2 kg |
| 290 lb 131.5 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −19 lb −8.6 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −19 lb −8.6 kg |
How Women’s Dumbbell Lunge and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.1 → 7.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the dumbbell lunge standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the dumbbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −10 lb −4.5 kg |
| 120 lb 54.4 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −8 lb −3.7 kg | −11 lb −5 kg |
| 150 lb 68 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −9 lb −4 kg | −12 lb −5.5 kg |
| 160 lb 72.6 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −12 lb −5.4 kg |
| 170 lb 77.1 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 180 lb 81.6 kg | −5 lb −2.3 kg | −8 lb −3.7 kg | −10 lb −4.6 kg | −14 lb −6.4 kg |
| 190 lb 86.2 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg |
| 200 lb 90.7 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −11 lb −5 kg | −14 lb −6.3 kg |
| 210 lb 95.3 kg | −7 lb −3.2 kg | −9 lb −4 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −12 lb −5.4 kg | −15 lb −6.9 kg |
| 240 lb 108.9 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −12 lb −5.4 kg | −16 lb −7.3 kg |
Dumbbell Lunge and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict loaded dumbbell lunge and a rear-foot-elevated Bulgarian split squat. Do not enter per-hand load, doubled unilateral values, stationary or walking lunges, non-elevated split squats, changed lunge direction, support, bounce, partial depth, uneven side selection, or assisted reps.
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 a strict Bulgarian split squat per leg
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Enter combined total external load and score each leg separately. Do not enter bodyweight, a standard split squat, Smith-machine or machine variation, partial rep, or assisted-balance rep.
Enter one recent dumbbell lunge set and one recent Bulgarian split squat set
Enter combined external load and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets, consistent direction and stance, full depth, and the weaker side when sides differ.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.