Dumbbell Lunge vs Machine Glute Ham Raise
Compare your dumbbell lunge and machine glute ham raise 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: 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, the machine must move through a clear. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Machine Glute Ham Raise Strength Standards
The paired standards below show what the dumbbell lunge and machine glute ham raise 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 / Machine Glute Ham Raise in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Machine Glute Ham 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 |
| Machine Glute Ham Raise | 42 lb19.1 kg | 67 lb30.4 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Machine Glute Ham Raise | 44 lb20 kg | 71 lb32.2 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Machine Glute Ham Raise | 47 lb21.3 kg | 74 lb33.6 kg | 112 lb50.8 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Machine Glute Ham Raise | 49 lb22.2 kg | 78 lb35.4 kg | 117 lb53.1 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Machine Glute Ham Raise | 51 lb23.1 kg | 81 lb36.7 kg | 122 lb55.3 kg | 162 lb73.5 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Machine Glute Ham Raise | 53 lb24 kg | 84 lb38.1 kg | 127 lb57.6 kg | 169 lb76.7 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Machine Glute Ham Raise | 55 lb24.9 kg | 88 lb39.9 kg | 132 lb59.9 kg | 176 lb79.8 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Machine Glute Ham Raise | 57 lb25.9 kg | 91 lb41.3 kg | 137 lb62.1 kg | 182 lb82.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Machine Glute Ham Raise | 59 lb26.8 kg | 94 lb42.6 kg | 142 lb64.4 kg | 188 lb85.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Machine Glute Ham Raise | 61 lb27.7 kg | 97 lb44 kg | 146 lb66.2 kg | 195 lb88.5 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Machine Glute Ham Raise | 63 lb28.6 kg | 100 lb45.4 kg | 151 lb68.5 kg | 201 lb91.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Machine Glute Ham Raise | 65 lb29.5 kg | 103 lb46.7 kg | 156 lb70.8 kg | 207 lb93.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Machine Glute Ham Raise | 67 lb30.4 kg | 106 lb48.1 kg | 160 lb72.6 kg | 213 lb96.6 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Machine Glute Ham Raise | 68 lb30.8 kg | 109 lb49.4 kg | 165 lb74.8 kg | 219 lb99.3 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Machine Glute Ham Raise | 70 lb31.8 kg | 112 lb50.8 kg | 169 lb76.7 kg | 224 lb101.6 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Machine Glute Ham Raise | 72 lb32.7 kg | 115 lb52.2 kg | 173 lb78.5 kg | 230 lb104.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Machine Glute Ham Raise | 74 lb33.6 kg | 118 lb53.5 kg | 177 lb80.3 kg | 236 lb107 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Machine Glute Ham Raise | 76 lb34.5 kg | 121 lb54.9 kg | 182 lb82.6 kg | 241 lb109.3 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Machine Glute Ham Raise | 77 lb34.9 kg | 123 lb55.8 kg | 186 lb84.4 kg | 247 lb112 kg |
Women’s Dumbbell Lunge vs Machine Glute Ham 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 |
| Machine Glute Ham Raise | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 86 lb39 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Machine Glute Ham Raise | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 92 lb41.7 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Machine Glute Ham Raise | 28 lb12.7 kg | 47 lb21.3 kg | 72 lb32.7 kg | 97 lb44 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Machine Glute Ham Raise | 30 lb13.6 kg | 49 lb22.2 kg | 75 lb34 kg | 103 lb46.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Machine Glute Ham Raise | 32 lb14.5 kg | 52 lb23.6 kg | 79 lb35.8 kg | 108 lb49 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Machine Glute Ham Raise | 33 lb15 kg | 54 lb24.5 kg | 83 lb37.6 kg | 113 lb51.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Machine Glute Ham Raise | 34 lb15.4 kg | 56 lb25.4 kg | 87 lb39.5 kg | 118 lb53.5 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Machine Glute Ham Raise | 36 lb16.3 kg | 59 lb26.8 kg | 90 lb40.8 kg | 123 lb55.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Machine Glute Ham Raise | 37 lb16.8 kg | 61 lb27.7 kg | 94 lb42.6 kg | 128 lb58.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Machine Glute Ham Raise | 39 lb17.7 kg | 63 lb28.6 kg | 97 lb44 kg | 132 lb59.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Glute Ham Raise | 40 lb18.1 kg | 65 lb29.5 kg | 101 lb45.8 kg | 137 lb62.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Machine Glute Ham Raise | 41 lb18.6 kg | 68 lb30.8 kg | 104 lb47.2 kg | 141 lb64 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Machine Glute Ham Raise | 43 lb19.5 kg | 70 lb31.8 kg | 107 lb48.5 kg | 146 lb66.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Machine Glute Ham Raise | 44 lb20 kg | 72 lb32.7 kg | 110 lb49.9 kg | 150 lb68 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Machine Glute Ham Raise | 45 lb20.4 kg | 74 lb33.6 kg | 114 lb51.7 kg | 155 lb70.3 kg |
How Your Dumbbell Lunge vs Machine Glute Ham 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
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)
Use recent Dumbbell Lunge and Machine Glute Ham 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 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 machine glute ham raise strength level
For machine glute ham raise, 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 machine glute ham 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 Machine Glute Ham Raise 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.
Across 120–300 lb bodyweight, the Elite gap changes from 16.8 to 30.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Glute Ham Raise standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine Glute Ham 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 Machine Glute Ham 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 11.8 to 20.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Glute Ham Raise standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Machine Glute Ham 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 Machine Glute Ham Raise Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and machine glute ham raise technique and load convention. Use strict, repeatable Dumbbell Lunge and Machine Glute Ham 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 Machine Glute Ham Raise setup and load convention
The entered weight for strict Machine Glute Ham Raise. Valid Machine Glute Ham Raise reps. The machine must move through a clear, repeatable range that matches controlled knee-flexion and hip-extension raise from an inclined or lowered start to a controlled trunk-raised finish on a glute-ham machine path. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. 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 Machine Glute Ham 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.
- Machine Glute Ham Raise — View the individual Machine Glute Ham 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.
- Bodyweight Nordic Curl Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.