Dumbbell Lunge vs Hack Squat Calf Raise
Compare your dumbbell lunge and hack squat calf raise 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, set heel centers at measured hip-joint width with metatarsal heads supported on the footplate lower edge and heels unobstructed; outward toe angle is permitted. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Hack Squat Calf Raise Strength Standards
These bodyweight tables place the dumbbell lunge and hack squat calf raise 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 / Hack Squat Calf Raise, 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 Hack Squat Calf Raise 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 |
| Hack Squat Calf Raise | 157 lb71.2 kg | 224 lb101.6 kg | 308 lb139.7 kg | 398 lb180.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Hack Squat Calf Raise | 165 lb74.8 kg | 236 lb107 kg | 325 lb147.4 kg | 419 lb190.1 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Hack Squat Calf Raise | 174 lb78.9 kg | 248 lb112.5 kg | 341 lb154.7 kg | 441 lb200 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Hack Squat Calf Raise | 182 lb82.6 kg | 260 lb117.9 kg | 357 lb161.9 kg | 461 lb209.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Hack Squat Calf Raise | 190 lb86.2 kg | 271 lb122.9 kg | 373 lb169.2 kg | 482 lb218.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Hack Squat Calf Raise | 198 lb89.8 kg | 282 lb127.9 kg | 388 lb176 kg | 501 lb227.2 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Hack Squat Calf Raise | 205 lb93 kg | 293 lb132.9 kg | 403 lb182.8 kg | 521 lb236.3 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Hack Squat Calf Raise | 213 lb96.6 kg | 304 lb137.9 kg | 418 lb189.6 kg | 540 lb244.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Hack Squat Calf Raise | 220 lb99.8 kg | 315 lb142.9 kg | 433 lb196.4 kg | 559 lb253.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Hack Squat Calf Raise | 228 lb103.4 kg | 325 lb147.4 kg | 447 lb202.8 kg | 577 lb261.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Hack Squat Calf Raise | 235 lb106.6 kg | 335 lb152 kg | 461 lb209.1 kg | 595 lb269.9 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Hack Squat Calf Raise | 242 lb109.8 kg | 345 lb156.5 kg | 475 lb215.5 kg | 613 lb278.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Hack Squat Calf Raise | 249 lb112.9 kg | 355 lb161 kg | 488 lb221.4 kg | 631 lb286.2 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Hack Squat Calf Raise | 256 lb116.1 kg | 365 lb165.6 kg | 502 lb227.7 kg | 648 lb293.9 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Hack Squat Calf Raise | 263 lb119.3 kg | 375 lb170.1 kg | 515 lb233.6 kg | 666 lb302.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Hack Squat Calf Raise | 269 lb122 kg | 384 lb174.2 kg | 528 lb239.5 kg | 683 lb309.8 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Hack Squat Calf Raise | 276 lb125.2 kg | 394 lb178.7 kg | 541 lb245.4 kg | 699 lb317.1 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Hack Squat Calf Raise | 282 lb127.9 kg | 403 lb182.8 kg | 554 lb251.3 kg | 716 lb324.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Hack Squat Calf Raise | 289 lb131.1 kg | 412 lb186.9 kg | 567 lb257.2 kg | 732 lb332 kg |
Women’s Dumbbell Lunge vs Hack Squat Calf Raise 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 |
| Hack Squat Calf Raise | 101 lb45.8 kg | 151 lb68.5 kg | 211 lb95.7 kg | 279 lb126.6 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Hack Squat Calf Raise | 107 lb48.5 kg | 161 lb73 kg | 224 lb101.6 kg | 298 lb135.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Hack Squat Calf Raise | 114 lb51.7 kg | 171 lb77.6 kg | 238 lb108 kg | 315 lb142.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Hack Squat Calf Raise | 120 lb54.4 kg | 180 lb81.6 kg | 251 lb113.9 kg | 333 lb151 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Hack Squat Calf Raise | 126 lb57.2 kg | 189 lb85.7 kg | 264 lb119.7 kg | 350 lb158.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Hack Squat Calf Raise | 132 lb59.9 kg | 198 lb89.8 kg | 276 lb125.2 kg | 366 lb166 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Hack Squat Calf Raise | 138 lb62.6 kg | 207 lb93.9 kg | 288 lb130.6 kg | 382 lb173.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Hack Squat Calf Raise | 143 lb64.9 kg | 215 lb97.5 kg | 300 lb136.1 kg | 398 lb180.5 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Hack Squat Calf Raise | 149 lb67.6 kg | 224 lb101.6 kg | 312 lb141.5 kg | 413 lb187.3 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Hack Squat Calf Raise | 155 lb70.3 kg | 232 lb105.2 kg | 323 lb146.5 kg | 428 lb194.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Hack Squat Calf Raise | 160 lb72.6 kg | 240 lb108.9 kg | 334 lb151.5 kg | 443 lb200.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Hack Squat Calf Raise | 165 lb74.8 kg | 248 lb112.5 kg | 345 lb156.5 kg | 458 lb207.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Hack Squat Calf Raise | 170 lb77.1 kg | 256 lb116.1 kg | 356 lb161.5 kg | 472 lb214.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Hack Squat Calf Raise | 176 lb79.8 kg | 263 lb119.3 kg | 367 lb166.5 kg | 487 lb220.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Hack Squat Calf Raise | 181 lb82.1 kg | 271 lb122.9 kg | 378 lb171.5 kg | 501 lb227.2 kg |
How Your Dumbbell Lunge vs Hack Squat Calf Raise 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Lunge and Hack Squat Calf Raise sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
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 hack squat calf raise strength level
The hack squat calf raise 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 lift more 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 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 hack squat calf raise | 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 Hack Squat Calf Raise 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 102.9 to 189.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hack Squat Calf Raise standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Hack Squat Calf Raise 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 Hack Squat Calf Raise 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 75.8 to 136 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hack Squat Calf Raise standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Hack Squat Calf Raise 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 Hack Squat Calf Raise Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict hack squat calf raise using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Hack Squat Calf Raise 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 Hack Squat Calf Raise setup and load convention
Use a plate-weighted linear hack-squat carriage whose rails rise 45 degrees plus or minus 2 degrees. Face away from the carriage with back/glutes on its pad and both shoulders under shoulder pads; hold fixed handles. Record verified unloaded carriage mass. Enter total moving weight: carriage mass plus all plates on both horns, never per-side plates alone. Set heel centers at measured hip-joint width with metatarsal heads supported on the footplate lower edge and heels unobstructed; outward toe angle is permitted. Keep knees within 5 degrees of full extension. Lower both heel centers 5 cm plus or minus 1 cm below the forefoot-support plane and pause visibly; raise them 5 cm plus or minus 1 cm above that plane and pause visibly. Count 2–15 controlled reps with continuous pad/foot contact and without knee bounce, hip drive, endpoint loss, carriage-stop impact, rebound, or assistance. Maximal singles prohibited.
Enter one recent Dumbbell Lunge result and one recent Hack Squat Calf Raise 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.
- Hack Squat Calf Raise — View the individual Hack Squat Calf Raise 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 Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.