Dumbbell Lunge vs Lying Leg Curl
Compare your dumbbell lunge and lying leg curl 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: displayed machine or cable resistance 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, hip contact and lower-leg pad stay consistent. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Lying Leg Curl Strength Standards
The paired standards below show what the dumbbell lunge and lying leg curl 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 / Lying Leg Curl in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Lying Leg Curl 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 |
| Lying Leg Curl | 36 lb16.3 kg | 60 lb27.2 kg | 90 lb40.8 kg | 118 lb53.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Lying Leg Curl | 38 lb17.2 kg | 64 lb29 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Lying Leg Curl | 40 lb18.1 kg | 67 lb30.4 kg | 100 lb45.4 kg | 131 lb59.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Lying Leg Curl | 42 lb19.1 kg | 70 lb31.8 kg | 104 lb47.2 kg | 137 lb62.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Lying Leg Curl | 44 lb20 kg | 73 lb33.1 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Lying Leg Curl | 45 lb20.4 kg | 76 lb34.5 kg | 113 lb51.3 kg | 149 lb67.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Lying Leg Curl | 47 lb21.3 kg | 79 lb35.8 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Lying Leg Curl | 49 lb22.2 kg | 82 lb37.2 kg | 122 lb55.3 kg | 160 lb72.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Lying Leg Curl | 51 lb23.1 kg | 85 lb38.6 kg | 126 lb57.2 kg | 166 lb75.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Lying Leg Curl | 52 lb23.6 kg | 88 lb39.9 kg | 130 lb59 kg | 171 lb77.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Lying Leg Curl | 54 lb24.5 kg | 90 lb40.8 kg | 135 lb61.2 kg | 176 lb79.8 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Lying Leg Curl | 56 lb25.4 kg | 93 lb42.2 kg | 139 lb63 kg | 182 lb82.6 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Lying Leg Curl | 57 lb25.9 kg | 96 lb43.5 kg | 143 lb64.9 kg | 187 lb84.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Lying Leg Curl | 59 lb26.8 kg | 98 lb44.5 kg | 146 lb66.2 kg | 192 lb87.1 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Lying Leg Curl | 60 lb27.2 kg | 101 lb45.8 kg | 150 lb68 kg | 197 lb89.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Lying Leg Curl | 62 lb28.1 kg | 104 lb47.2 kg | 154 lb69.9 kg | 202 lb91.6 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Lying Leg Curl | 63 lb28.6 kg | 106 lb48.1 kg | 158 lb71.7 kg | 207 lb93.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Lying Leg Curl | 65 lb29.5 kg | 109 lb49.4 kg | 162 lb73.5 kg | 212 lb96.2 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Lying Leg Curl | 66 lb29.9 kg | 111 lb50.3 kg | 165 lb74.8 kg | 217 lb98.4 kg |
Women’s Dumbbell Lunge vs Lying Leg Curl 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 |
| Lying Leg Curl | 22 lb10 kg | 37 lb16.8 kg | 56 lb25.4 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Lying Leg Curl | 24 lb10.9 kg | 39 lb17.7 kg | 60 lb27.2 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Lying Leg Curl | 25 lb11.3 kg | 41 lb18.6 kg | 64 lb29 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Lying Leg Curl | 26 lb11.8 kg | 44 lb20 kg | 67 lb30.4 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Lying Leg Curl | 28 lb12.7 kg | 46 lb20.9 kg | 71 lb32.2 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Lying Leg Curl | 29 lb13.2 kg | 48 lb21.8 kg | 74 lb33.6 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Lying Leg Curl | 30 lb13.6 kg | 50 lb22.7 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Lying Leg Curl | 32 lb14.5 kg | 52 lb23.6 kg | 80 lb36.3 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Lying Leg Curl | 33 lb15 kg | 54 lb24.5 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Lying Leg Curl | 34 lb15.4 kg | 56 lb25.4 kg | 87 lb39.5 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Lying Leg Curl | 35 lb15.9 kg | 58 lb26.3 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Lying Leg Curl | 36 lb16.3 kg | 60 lb27.2 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Lying Leg Curl | 37 lb16.8 kg | 62 lb28.1 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Lying Leg Curl | 39 lb17.7 kg | 64 lb29 kg | 98 lb44.5 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Lying Leg Curl | 40 lb18.1 kg | 66 lb29.9 kg | 101 lb45.8 kg | 135 lb61.2 kg |
How Your Dumbbell Lunge vs Lying Leg Curl Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
Use recent Dumbbell Lunge and Lying Leg Curl 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the lying leg curl strength level
The standards use the sex-specific thresholds from the individual Lying Leg Curl 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.
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.
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 lying leg curl | 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 Lying Leg Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 24.1 kg at 120 lb and 44.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Leg Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Lying Leg Curl 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 Lying Leg Curl 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 16.3 kg at 100 lb and 30 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Lying Leg Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Lying Leg Curl 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 Lying Leg Curl Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and lying leg curl results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Lying Leg Curl 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 Lying Leg Curl setup and load convention
Selected or loaded machine resistance is used. Enter total bilateral load, not per-leg load. Do not add bodyweight to the entered load. Strict prone bilateral machine leg curl. Hip contact and lower-leg pad stay consistent. Back, hips, pelvis, thighs, body pad, and pad position stay stable. Controlled near-extended start position required. Controlled flexed-knee finish required. Controlled return required. Same machine, body pad, thigh restraint, pad, and range for the full set. No partial pulses or shortened-range reps. No stack bounce or machine rebound. No hip lift, pad slide, pelvis rotation, torso heave, or aggressive handle-pulling. No unilateral, alternating-leg, or one-leg-assisted reps. No forced reps, partner assistance, or uncontrolled returns.
Enter one recent Dumbbell Lunge result and one recent Lying Leg Curl result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Lying Leg Curl — View the individual Lying Leg Curl 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.
- Seated Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.