Dumbbell Lunge vs Cable Split Squat
Compare your dumbbell lunge and cable split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, 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, descend under control to valid split-squat depth against the cable resistance, then return to the top of the same split stance without changing cable angle or stance. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Split Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and cable split 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 Dumbbell Lunge / Cable Split Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Cable Split 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.
| 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 Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 87 lb39.5 kg | 115 lb52.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Split Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 121 lb54.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Split Squat | 43 lb19.5 kg | 69 lb31.3 kg | 96 lb43.5 kg | 127 lb57.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cable Split Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Split Squat | 47 lb21.3 kg | 75 lb34 kg | 105 lb47.6 kg | 139 lb63 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Split Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 145 lb65.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Split Squat | 51 lb23.1 kg | 81 lb36.7 kg | 114 lb51.7 kg | 150 lb68 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Split Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 156 lb70.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Split Squat | 55 lb24.9 kg | 87 lb39.5 kg | 122 lb55.3 kg | 161 lb73 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Split Squat | 57 lb25.9 kg | 90 lb40.8 kg | 126 lb57.2 kg | 167 lb75.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Split Squat | 58 lb26.3 kg | 93 lb42.2 kg | 130 lb59 kg | 172 lb78 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Split Squat | 60 lb27.2 kg | 95 lb43.1 kg | 134 lb60.8 kg | 177 lb80.3 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Split Squat | 62 lb28.1 kg | 98 lb44.5 kg | 138 lb62.6 kg | 182 lb82.6 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Split Squat | 64 lb29 kg | 101 lb45.8 kg | 142 lb64.4 kg | 187 lb84.8 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Split Squat | 65 lb29.5 kg | 104 lb47.2 kg | 145 lb65.8 kg | 192 lb87.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Split Squat | 67 lb30.4 kg | 106 lb48.1 kg | 149 lb67.6 kg | 197 lb89.4 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Split Squat | 69 lb31.3 kg | 109 lb49.4 kg | 153 lb69.4 kg | 202 lb91.6 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Split Squat | 70 lb31.8 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Split Squat | 72 lb32.7 kg | 114 lb51.7 kg | 160 lb72.6 kg | 212 lb96.2 kg |
Women’s Dumbbell Lunge vs Cable Split 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.
| 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 Split Squat | 23 lb10.4 kg | 37 lb16.8 kg | 54 lb24.5 kg | 71 lb32.2 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Split Squat | 24 lb10.9 kg | 39 lb17.7 kg | 58 lb26.3 kg | 76 lb34.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Split Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 80 lb36.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Split Squat | 27 lb12.2 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Split Squat | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 89 lb40.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Split Squat | 30 lb13.6 kg | 48 lb21.8 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Split Squat | 31 lb14.1 kg | 50 lb22.7 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Split Squat | 33 lb15 kg | 52 lb23.6 kg | 77 lb34.9 kg | 101 lb45.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Split Squat | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Split Squat | 35 lb15.9 kg | 56 lb25.4 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Split Squat | 36 lb16.3 kg | 58 lb26.3 kg | 86 lb39 kg | 113 lb51.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Split Squat | 38 lb17.2 kg | 60 lb27.2 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Split Squat | 39 lb17.7 kg | 62 lb28.1 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Split Squat | 40 lb18.1 kg | 64 lb29 kg | 94 lb42.6 kg | 124 lb56.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Split Squat | 41 lb18.6 kg | 66 lb29.9 kg | 97 lb44 kg | 127 lb57.6 kg |
How Your Dumbbell Lunge vs Cable Split 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)
Set quality matters for this Dumbbell Lunge vs Cable Split Squat 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
For dumbbell 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.
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 split squat strength level
For cable split squat, 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.
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 split squat | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Cable Split Squat 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Split Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Split Squat 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 Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 18.6 kg at 100 lb and 33.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Split Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Split Squat 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 Split Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and cable split squat setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Cable Split 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.
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 Split Squat setup and load convention
Entered load is the selected or loaded cable resistance used for the working split-squat setup on one cable station. Total valid reps across both legs combined. Descend under control to valid split-squat depth against the cable resistance, then return to the top of the same split stance without changing cable angle or stance. A valid finish requires controlled hip and knee extension in the split stance, attachment controlled, front foot planted, and no hand support, cable yank, or stance drift. 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 Split Squat 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 Split Squat — View the individual Cable Split Squat 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.
- Split Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.