Dumbbell Lunge vs Dumbbell Hip Thrust
Compare your dumbbell lunge and dumbbell hip thrust against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, lower the hips under control, then extend to a clear top bridge position without lumbar overextension, bouncing. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Dumbbell Hip Thrust Strength Standards
These bodyweight tables place the dumbbell lunge and dumbbell hip thrust 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 / Dumbbell Hip Thrust, 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 Dumbbell Hip Thrust 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 Hip Thrust | 101 lb45.8 kg | 146 lb66.2 kg | 196 lb88.9 kg | 252 lb114.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Hip Thrust | 106 lb48.1 kg | 154 lb69.9 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Hip Thrust | 112 lb50.8 kg | 162 lb73.5 kg | 217 lb98.4 kg | 279 lb126.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Hip Thrust | 117 lb53.1 kg | 169 lb76.7 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Hip Thrust | 122 lb55.3 kg | 177 lb80.3 kg | 237 lb107.5 kg | 305 lb138.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Hip Thrust | 127 lb57.6 kg | 184 lb83.5 kg | 247 lb112 kg | 318 lb144.2 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Hip Thrust | 132 lb59.9 kg | 191 lb86.6 kg | 257 lb116.6 kg | 330 lb149.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Hip Thrust | 137 lb62.1 kg | 198 lb89.8 kg | 266 lb120.7 kg | 342 lb155.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Hip Thrust | 142 lb64.4 kg | 205 lb93 kg | 275 lb124.7 kg | 354 lb160.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Hip Thrust | 146 lb66.2 kg | 212 lb96.2 kg | 284 lb128.8 kg | 366 lb166 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Hip Thrust | 151 lb68.5 kg | 218 lb98.9 kg | 293 lb132.9 kg | 377 lb171 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Hip Thrust | 156 lb70.8 kg | 225 lb102.1 kg | 302 lb137 kg | 388 lb176 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Hip Thrust | 160 lb72.6 kg | 231 lb104.8 kg | 311 lb141.1 kg | 400 lb181.4 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Hip Thrust | 165 lb74.8 kg | 238 lb108 kg | 319 lb144.7 kg | 411 lb186.4 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Hip Thrust | 169 lb76.7 kg | 244 lb110.7 kg | 328 lb148.8 kg | 422 lb191.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Hip Thrust | 173 lb78.5 kg | 250 lb113.4 kg | 336 lb152.4 kg | 432 lb196 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Hip Thrust | 177 lb80.3 kg | 256 lb116.1 kg | 344 lb156 kg | 443 lb200.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Hip Thrust | 182 lb82.6 kg | 262 lb118.8 kg | 353 lb160.1 kg | 453 lb205.5 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Hip Thrust | 186 lb84.4 kg | 268 lb121.6 kg | 361 lb163.7 kg | 464 lb210.5 kg |
Women’s Dumbbell Lunge vs Dumbbell Hip Thrust 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 Hip Thrust | 62 lb28.1 kg | 92 lb41.7 kg | 126 lb57.2 kg | 165 lb74.8 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Hip Thrust | 66 lb29.9 kg | 98 lb44.5 kg | 134 lb60.8 kg | 176 lb79.8 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Hip Thrust | 70 lb31.8 kg | 103 lb46.7 kg | 142 lb64.4 kg | 186 lb84.4 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Hip Thrust | 74 lb33.6 kg | 109 lb49.4 kg | 150 lb68 kg | 196 lb88.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Hip Thrust | 77 lb34.9 kg | 115 lb52.2 kg | 158 lb71.7 kg | 206 lb93.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Hip Thrust | 81 lb36.7 kg | 120 lb54.4 kg | 165 lb74.8 kg | 216 lb98 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Hip Thrust | 85 lb38.6 kg | 125 lb56.7 kg | 172 lb78 kg | 225 lb102.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Hip Thrust | 88 lb39.9 kg | 130 lb59 kg | 179 lb81.2 kg | 235 lb106.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Hip Thrust | 91 lb41.3 kg | 136 lb61.7 kg | 186 lb84.4 kg | 244 lb110.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Hip Thrust | 95 lb43.1 kg | 140 lb63.5 kg | 193 lb87.5 kg | 253 lb114.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Hip Thrust | 98 lb44.5 kg | 145 lb65.8 kg | 200 lb90.7 kg | 262 lb118.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Hip Thrust | 101 lb45.8 kg | 150 lb68 kg | 206 lb93.4 kg | 270 lb122.5 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Hip Thrust | 105 lb47.6 kg | 155 lb70.3 kg | 213 lb96.6 kg | 279 lb126.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Hip Thrust | 108 lb49 kg | 160 lb72.6 kg | 219 lb99.3 kg | 287 lb130.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Hip Thrust | 111 lb50.3 kg | 164 lb74.4 kg | 226 lb102.5 kg | 295 lb133.8 kg |
How Your Dumbbell Lunge vs Dumbbell Hip Thrust 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 Dumbbell Hip Thrust 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 dumbbell hip thrust strength level
For dumbbell hip thrust, 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.
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.
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 hip thrust | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Dumbbell Hip Thrust Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 36.7 to 67.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Hip Thrust 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 Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Hip Thrust for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 24 kg at 100 lb and 42.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Hip Thrust 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 Hip Thrust Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict dumbbell hip thrust using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Dumbbell Hip Thrust 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 Dumbbell Hip Thrust setup and load convention
The entered weight for strict Dumbbell Hip Thrust. Valid Dumbbell Hip Thrust reps. Lower the hips under control, then extend to a clear top bridge position without lumbar overextension, bouncing, or losing dumbbell control and finish with controlled top position with hips fully extended, ribs down, pelvis controlled, and no bench slide or hand-assisted lift. 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 Dumbbell Hip Thrust 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.
- Dumbbell Hip Thrust — View the individual Dumbbell Hip Thrust 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.