Dumbbell Lunge vs Dumbbell Glute Bridge
Compare your dumbbell lunge and dumbbell glute bridge 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: dumbbell load across the hips 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, start with the hips lowered under control, reach a clear top bridge with hips extended, ribs down, and pelvis controlled, then lower without bouncing. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Dumbbell Glute Bridge Strength Standards
The paired standards below show what the dumbbell lunge and dumbbell glute bridge each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Lunge / Dumbbell Glute Bridge in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Dumbbell 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 |
| Dumbbell Glute Bridge | 84 lb38.1 kg | 123 lb55.8 kg | 168 lb76.2 kg | 216 lb98 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Glute Bridge | 89 lb40.4 kg | 130 lb59 kg | 177 lb80.3 kg | 228 lb103.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Glute Bridge | 93 lb42.2 kg | 136 lb61.7 kg | 186 lb84.4 kg | 239 lb108.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Glute Bridge | 97 lb44 kg | 143 lb64.9 kg | 195 lb88.5 kg | 250 lb113.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Glute Bridge | 102 lb46.3 kg | 149 lb67.6 kg | 203 lb92.1 kg | 261 lb118.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Glute Bridge | 106 lb48.1 kg | 155 lb70.3 kg | 212 lb96.2 kg | 272 lb123.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Glute Bridge | 110 lb49.9 kg | 161 lb73 kg | 220 lb99.8 kg | 283 lb128.4 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Glute Bridge | 114 lb51.7 kg | 167 lb75.7 kg | 228 lb103.4 kg | 293 lb132.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Glute Bridge | 118 lb53.5 kg | 173 lb78.5 kg | 236 lb107 kg | 303 lb137.4 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Glute Bridge | 122 lb55.3 kg | 179 lb81.2 kg | 244 lb110.7 kg | 313 lb142 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Glute Bridge | 126 lb57.2 kg | 184 lb83.5 kg | 251 lb113.9 kg | 323 lb146.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Glute Bridge | 129 lb58.5 kg | 190 lb86.2 kg | 259 lb117.5 kg | 333 lb151 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Glute Bridge | 133 lb60.3 kg | 195 lb88.5 kg | 266 lb120.7 kg | 342 lb155.1 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Glute Bridge | 137 lb62.1 kg | 201 lb91.2 kg | 274 lb124.3 kg | 352 lb159.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Glute Bridge | 141 lb64 kg | 206 lb93.4 kg | 281 lb127.5 kg | 361 lb163.7 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Glute Bridge | 144 lb65.3 kg | 211 lb95.7 kg | 288 lb130.6 kg | 370 lb167.8 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Glute Bridge | 148 lb67.1 kg | 216 lb98 kg | 295 lb133.8 kg | 379 lb171.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Glute Bridge | 151 lb68.5 kg | 221 lb100.2 kg | 302 lb137 kg | 388 lb176 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Glute Bridge | 155 lb70.3 kg | 226 lb102.5 kg | 309 lb140.2 kg | 397 lb180.1 kg |
Women’s Dumbbell Lunge vs Dumbbell 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 |
| Dumbbell Glute Bridge | 50 lb22.7 kg | 76 lb34.5 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Glute Bridge | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Glute Bridge | 57 lb25.9 kg | 85 lb38.6 kg | 119 lb54 kg | 158 lb71.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Glute Bridge | 60 lb27.2 kg | 90 lb40.8 kg | 125 lb56.7 kg | 166 lb75.3 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Glute Bridge | 63 lb28.6 kg | 95 lb43.1 kg | 132 lb59.9 kg | 175 lb79.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Glute Bridge | 66 lb29.9 kg | 99 lb44.9 kg | 138 lb62.6 kg | 183 lb83 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Glute Bridge | 69 lb31.3 kg | 103 lb46.7 kg | 144 lb65.3 kg | 191 lb86.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Glute Bridge | 72 lb32.7 kg | 108 lb49 kg | 150 lb68 kg | 199 lb90.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Glute Bridge | 75 lb34 kg | 112 lb50.8 kg | 156 lb70.8 kg | 207 lb93.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Glute Bridge | 77 lb34.9 kg | 116 lb52.6 kg | 162 lb73.5 kg | 214 lb97.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Glute Bridge | 80 lb36.3 kg | 120 lb54.4 kg | 167 lb75.7 kg | 222 lb100.7 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Glute Bridge | 83 lb37.6 kg | 124 lb56.2 kg | 173 lb78.5 kg | 229 lb103.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Glute Bridge | 85 lb38.6 kg | 128 lb58.1 kg | 178 lb80.7 kg | 236 lb107 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Glute Bridge | 88 lb39.9 kg | 132 lb59.9 kg | 184 lb83.5 kg | 243 lb110.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Glute Bridge | 90 lb40.8 kg | 135 lb61.2 kg | 189 lb85.7 kg | 250 lb113.4 kg |
How Your Dumbbell Lunge vs Dumbbell 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Lunge vs Dumbbell 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.
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 dumbbell glute bridge strength level
The dumbbell glute bridge 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
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.
| 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 dumbbell glute bridge | Adjust dumbbell glute bridge 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Dumbbell 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 20.4 to 37.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Glute Bridge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 12.7 kg at 100 lb and 22.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Glute Bridge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Glute Bridge Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and dumbbell glute bridge technique and load convention. Use strict, repeatable Dumbbell Lunge and Dumbbell 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 dumbbell load across the hips on the floor
Enter the dumbbell load held across the hips. Start with the hips lowered under control, reach a clear top bridge with hips extended, ribs down, and pelvis controlled, then lower without bouncing. Do not enter a bench-supported hip thrust, barbell or Smith bridge, machine thrust, hand-assisted rep, or lumbar-overextended finish.
Enter one recent Dumbbell Lunge result and one recent Dumbbell Glute Bridge result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: dumbbell load across the hips and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Dumbbell Glute Bridge — View the individual Dumbbell 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.
- Barbell Hip Thrust — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.