Dumbbell Lunge vs Plate Loaded Hack Squat
Compare your dumbbell lunge and plate loaded hack squat 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, squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Plate Loaded Hack Squat Strength Standards
The paired standards below show what the dumbbell lunge and plate loaded hack squat 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 / Plate Loaded Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Plate Loaded Hack Squat 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 |
| Plate Loaded Hack Squat | 129 lb58.5 kg | 179 lb81.2 kg | 238 lb108 kg | 301 lb136.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Plate Loaded Hack Squat | 136 lb61.7 kg | 189 lb85.7 kg | 251 lb113.9 kg | 318 lb144.2 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Plate Loaded Hack Squat | 143 lb64.9 kg | 198 lb89.8 kg | 264 lb119.7 kg | 334 lb151.5 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Plate Loaded Hack Squat | 149 lb67.6 kg | 208 lb94.3 kg | 276 lb125.2 kg | 349 lb158.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Plate Loaded Hack Squat | 156 lb70.8 kg | 217 lb98.4 kg | 288 lb130.6 kg | 365 lb165.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Plate Loaded Hack Squat | 162 lb73.5 kg | 226 lb102.5 kg | 300 lb136.1 kg | 380 lb172.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Plate Loaded Hack Squat | 169 lb76.7 kg | 234 lb106.1 kg | 312 lb141.5 kg | 395 lb179.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Plate Loaded Hack Squat | 175 lb79.4 kg | 243 lb110.2 kg | 323 lb146.5 kg | 409 lb185.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Plate Loaded Hack Squat | 181 lb82.1 kg | 251 lb113.9 kg | 334 lb151.5 kg | 423 lb191.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Plate Loaded Hack Squat | 187 lb84.8 kg | 260 lb117.9 kg | 345 lb156.5 kg | 437 lb198.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Plate Loaded Hack Squat | 193 lb87.5 kg | 268 lb121.6 kg | 356 lb161.5 kg | 451 lb204.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Plate Loaded Hack Squat | 199 lb90.3 kg | 276 lb125.2 kg | 367 lb166.5 kg | 465 lb210.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Plate Loaded Hack Squat | 204 lb92.5 kg | 284 lb128.8 kg | 377 lb171 kg | 478 lb216.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Plate Loaded Hack Squat | 210 lb95.3 kg | 292 lb132.4 kg | 388 lb176 kg | 491 lb222.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Plate Loaded Hack Squat | 216 lb98 kg | 300 lb136.1 kg | 398 lb180.5 kg | 504 lb228.6 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Plate Loaded Hack Squat | 221 lb100.2 kg | 307 lb139.3 kg | 408 lb185.1 kg | 517 lb234.5 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Plate Loaded Hack Squat | 227 lb103 kg | 315 lb142.9 kg | 418 lb189.6 kg | 530 lb240.4 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Plate Loaded Hack Squat | 232 lb105.2 kg | 322 lb146.1 kg | 428 lb194.1 kg | 542 lb245.8 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Plate Loaded Hack Squat | 237 lb107.5 kg | 329 lb149.2 kg | 438 lb198.7 kg | 555 lb251.7 kg |
Women’s Dumbbell Lunge vs Plate Loaded Hack Squat 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 |
| Plate Loaded Hack Squat | 71 lb32.2 kg | 103 lb46.7 kg | 142 lb64.4 kg | 183 lb83 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Plate Loaded Hack Squat | 76 lb34.5 kg | 110 lb49.9 kg | 151 lb68.5 kg | 195 lb88.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Plate Loaded Hack Squat | 80 lb36.3 kg | 116 lb52.6 kg | 160 lb72.6 kg | 207 lb93.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Plate Loaded Hack Squat | 85 lb38.6 kg | 123 lb55.8 kg | 169 lb76.7 kg | 218 lb98.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Plate Loaded Hack Squat | 89 lb40.4 kg | 129 lb58.5 kg | 178 lb80.7 kg | 229 lb103.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Plate Loaded Hack Squat | 93 lb42.2 kg | 135 lb61.2 kg | 186 lb84.4 kg | 240 lb108.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Plate Loaded Hack Squat | 97 lb44 kg | 141 lb64 kg | 194 lb88 kg | 251 lb113.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Plate Loaded Hack Squat | 101 lb45.8 kg | 147 lb66.7 kg | 202 lb91.6 kg | 261 lb118.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Plate Loaded Hack Squat | 105 lb47.6 kg | 152 lb68.9 kg | 210 lb95.3 kg | 271 lb122.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Plate Loaded Hack Squat | 109 lb49.4 kg | 158 lb71.7 kg | 218 lb98.9 kg | 281 lb127.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Plate Loaded Hack Squat | 113 lb51.3 kg | 164 lb74.4 kg | 225 lb102.1 kg | 291 lb132 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Plate Loaded Hack Squat | 116 lb52.6 kg | 169 lb76.7 kg | 233 lb105.7 kg | 300 lb136.1 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Plate Loaded Hack Squat | 120 lb54.4 kg | 174 lb78.9 kg | 240 lb108.9 kg | 310 lb140.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Plate Loaded Hack Squat | 124 lb56.2 kg | 180 lb81.6 kg | 247 lb112 kg | 319 lb144.7 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Plate Loaded Hack Squat | 127 lb57.6 kg | 185 lb83.9 kg | 254 lb115.2 kg | 328 lb148.8 kg |
How Your Dumbbell Lunge vs Plate Loaded Hack Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
For the most useful Dumbbell Lunge vs Plate Loaded Hack Squat 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
For dumbbell lunge, 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the plate loaded hack squat strength level
For plate loaded hack squat, 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 plate loaded hack squat | 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 Plate Loaded Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 58.9 kg at 120 lb and 108.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Plate Loaded Hack Squat 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 Plate Loaded Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
32.2 → 57.6 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Plate Loaded Hack Squat 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 Plate Loaded Hack Squat Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict plate loaded hack squat using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Plate Loaded Hack Squat 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 Plate Loaded Hack Squat setup and load convention
The total active plate-loaded hack squat resistance moved on the machine. Valid hack squat machine reps. Squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors. 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 Plate Loaded Hack Squat 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.
- Plate Loaded Hack Squat — View the individual Plate Loaded Hack Squat 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.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.