Dumbbell Lunge vs Cable Glute Bridge
Compare your dumbbell lunge and cable glute bridge against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, 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. For the second exercise, bridge from the same floor-supported start to a controlled hip-extension finish without bench-supported hip-thrust drift, bounce, or shortened lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Glute Bridge Strength Standards
These bodyweight tables place the dumbbell lunge and cable glute bridge 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 / Cable Glute Bridge, 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 Cable Glute Bridge 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Cable Glute Bridge | 77 lb34.9 kg | 112 lb50.8 kg | 154 lb69.9 kg | 199 lb90.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Glute Bridge | 82 lb37.2 kg | 118 lb53.5 kg | 162 lb73.5 kg | 210 lb95.3 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Glute Bridge | 86 lb39 kg | 124 lb56.2 kg | 171 lb77.6 kg | 220 lb99.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cable Glute Bridge | 90 lb40.8 kg | 130 lb59 kg | 179 lb81.2 kg | 231 lb104.8 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Glute Bridge | 94 lb42.6 kg | 136 lb61.7 kg | 186 lb84.4 kg | 241 lb109.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Glute Bridge | 97 lb44 kg | 141 lb64 kg | 194 lb88 kg | 251 lb113.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Glute Bridge | 101 lb45.8 kg | 147 lb66.7 kg | 202 lb91.6 kg | 260 lb117.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Glute Bridge | 105 lb47.6 kg | 152 lb68.9 kg | 209 lb94.8 kg | 270 lb122.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Glute Bridge | 109 lb49.4 kg | 157 lb71.2 kg | 216 lb98 kg | 279 lb126.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Glute Bridge | 112 lb50.8 kg | 162 lb73.5 kg | 223 lb101.2 kg | 289 lb131.1 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Glute Bridge | 116 lb52.6 kg | 168 lb76.2 kg | 230 lb104.3 kg | 298 lb135.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Glute Bridge | 119 lb54 kg | 173 lb78.5 kg | 237 lb107.5 kg | 307 lb139.3 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Glute Bridge | 123 lb55.8 kg | 178 lb80.7 kg | 244 lb110.7 kg | 316 lb143.3 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Glute Bridge | 126 lb57.2 kg | 183 lb83 kg | 251 lb113.9 kg | 324 lb147 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Glute Bridge | 129 lb58.5 kg | 187 lb84.8 kg | 258 lb117 kg | 333 lb151 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Glute Bridge | 133 lb60.3 kg | 192 lb87.1 kg | 264 lb119.7 kg | 341 lb154.7 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Glute Bridge | 136 lb61.7 kg | 197 lb89.4 kg | 271 lb122.9 kg | 350 lb158.8 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Glute Bridge | 139 lb63 kg | 201 lb91.2 kg | 277 lb125.6 kg | 358 lb162.4 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Glute Bridge | 142 lb64.4 kg | 206 lb93.4 kg | 283 lb128.4 kg | 366 lb166 kg |
Women’s Dumbbell Lunge vs Cable Glute Bridge 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Cable Glute Bridge | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 135 lb61.2 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Glute Bridge | 49 lb22.2 kg | 76 lb34.5 kg | 107 lb48.5 kg | 144 lb65.3 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Glute Bridge | 52 lb23.6 kg | 80 lb36.3 kg | 114 lb51.7 kg | 153 lb69.4 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Glute Bridge | 55 lb24.9 kg | 85 lb38.6 kg | 120 lb54.4 kg | 161 lb73 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Glute Bridge | 57 lb25.9 kg | 89 lb40.4 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Glute Bridge | 60 lb27.2 kg | 93 lb42.2 kg | 132 lb59.9 kg | 177 lb80.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Glute Bridge | 63 lb28.6 kg | 97 lb44 kg | 138 lb62.6 kg | 185 lb83.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Glute Bridge | 65 lb29.5 kg | 101 lb45.8 kg | 143 lb64.9 kg | 192 lb87.1 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Glute Bridge | 68 lb30.8 kg | 105 lb47.6 kg | 149 lb67.6 kg | 200 lb90.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Glute Bridge | 70 lb31.8 kg | 109 lb49.4 kg | 155 lb70.3 kg | 207 lb93.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Glute Bridge | 73 lb33.1 kg | 113 lb51.3 kg | 160 lb72.6 kg | 214 lb97.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Glute Bridge | 75 lb34 kg | 116 lb52.6 kg | 165 lb74.8 kg | 222 lb100.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Glute Bridge | 77 lb34.9 kg | 120 lb54.4 kg | 170 lb77.1 kg | 228 lb103.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Glute Bridge | 80 lb36.3 kg | 124 lb56.2 kg | 176 lb79.8 kg | 235 lb106.6 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Glute Bridge | 82 lb37.2 kg | 127 lb57.6 kg | 181 lb82.1 kg | 242 lb109.8 kg |
How Your Dumbbell Lunge vs Cable Glute Bridge Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Dumbbell Lunge vs Cable Glute Bridge 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 dumbbell lunge strength level
The dumbbell 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the cable glute bridge strength level
The standards use the sex-specific thresholds from the individual Cable Glute Bridge 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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.
| 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 cable glute bridge | 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. |
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 Dumbbell Lunge and Cable Glute Bridge Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 12.7 to 23.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Glute Bridge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Glute Bridge 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Lunge and Cable Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 10.4 to 18.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Glute Bridge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Glute Bridge 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Lunge and Cable Glute Bridge Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and cable glute bridge setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Cable Glute Bridge 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 Cable Glute Bridge setup and load convention
The selected cable resistance applied to the hips for the floor-supported bridge setup. Valid Cable Glute Bridge reps. Bridge from the same floor-supported start to a controlled hip-extension finish without bench-supported hip-thrust drift, bounce, or shortened lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Cable Glute Bridge 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.
- Cable Glute Bridge — View the individual Cable Glute Bridge 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.
- Glute Bridge Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.