Dumbbell Lunge vs Single Leg Machine Leg Press
Compare your dumbbell lunge and single leg machine leg press 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, press with one working foot from controlled depth to controlled extension while the hips stay stable against the pad and the other leg does not assist. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Single Leg Machine Leg Press Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and single leg machine leg press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Lunge / Single Leg Machine Leg Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Single Leg Machine Leg Press 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 |
| Single Leg Machine Leg Press | 98 lb44.5 kg | 147 lb66.7 kg | 207 lb93.9 kg | 269 lb122 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Single Leg Machine Leg Press | 103 lb46.7 kg | 155 lb70.3 kg | 218 lb98.9 kg | 283 lb128.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Single Leg Machine Leg Press | 109 lb49.4 kg | 163 lb73.9 kg | 229 lb103.9 kg | 298 lb135.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Single Leg Machine Leg Press | 114 lb51.7 kg | 171 lb77.6 kg | 240 lb108.9 kg | 312 lb141.5 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Single Leg Machine Leg Press | 119 lb54 kg | 178 lb80.7 kg | 251 lb113.9 kg | 325 lb147.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Single Leg Machine Leg Press | 123 lb55.8 kg | 186 lb84.4 kg | 261 lb118.4 kg | 339 lb153.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Single Leg Machine Leg Press | 128 lb58.1 kg | 193 lb87.5 kg | 271 lb122.9 kg | 352 lb159.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Single Leg Machine Leg Press | 133 lb60.3 kg | 200 lb90.7 kg | 281 lb127.5 kg | 365 lb165.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Single Leg Machine Leg Press | 138 lb62.6 kg | 207 lb93.9 kg | 291 lb132 kg | 378 lb171.5 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Single Leg Machine Leg Press | 142 lb64.4 kg | 214 lb97.1 kg | 300 lb136.1 kg | 390 lb176.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Single Leg Machine Leg Press | 147 lb66.7 kg | 221 lb100.2 kg | 310 lb140.6 kg | 402 lb182.3 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Single Leg Machine Leg Press | 151 lb68.5 kg | 227 lb103 kg | 319 lb144.7 kg | 415 lb188.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Single Leg Machine Leg Press | 155 lb70.3 kg | 234 lb106.1 kg | 328 lb148.8 kg | 427 lb193.7 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Single Leg Machine Leg Press | 160 lb72.6 kg | 240 lb108.9 kg | 337 lb152.9 kg | 438 lb198.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Single Leg Machine Leg Press | 164 lb74.4 kg | 247 lb112 kg | 346 lb156.9 kg | 450 lb204.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Single Leg Machine Leg Press | 168 lb76.2 kg | 253 lb114.8 kg | 355 lb161 kg | 461 lb209.1 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Single Leg Machine Leg Press | 172 lb78 kg | 259 lb117.5 kg | 364 lb165.1 kg | 473 lb214.5 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Single Leg Machine Leg Press | 176 lb79.8 kg | 265 lb120.2 kg | 373 lb169.2 kg | 484 lb219.5 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Single Leg Machine Leg Press | 180 lb81.6 kg | 271 lb122.9 kg | 381 lb172.8 kg | 495 lb224.5 kg |
Women’s Dumbbell Lunge vs Single Leg Machine Leg Press 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 |
| Single Leg Machine Leg Press | 60 lb27.2 kg | 94 lb42.6 kg | 135 lb61.2 kg | 178 lb80.7 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Single Leg Machine Leg Press | 63 lb28.6 kg | 100 lb45.4 kg | 144 lb65.3 kg | 189 lb85.7 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Single Leg Machine Leg Press | 67 lb30.4 kg | 106 lb48.1 kg | 153 lb69.4 kg | 201 lb91.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Single Leg Machine Leg Press | 71 lb32.2 kg | 112 lb50.8 kg | 161 lb73 kg | 212 lb96.2 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Single Leg Machine Leg Press | 74 lb33.6 kg | 117 lb53.1 kg | 169 lb76.7 kg | 223 lb101.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Single Leg Machine Leg Press | 78 lb35.4 kg | 123 lb55.8 kg | 177 lb80.3 kg | 233 lb105.7 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Single Leg Machine Leg Press | 81 lb36.7 kg | 128 lb58.1 kg | 185 lb83.9 kg | 243 lb110.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Single Leg Machine Leg Press | 85 lb38.6 kg | 134 lb60.8 kg | 192 lb87.1 kg | 253 lb114.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Single Leg Machine Leg Press | 88 lb39.9 kg | 139 lb63 kg | 200 lb90.7 kg | 263 lb119.3 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Single Leg Machine Leg Press | 91 lb41.3 kg | 144 lb65.3 kg | 207 lb93.9 kg | 273 lb123.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Single Leg Machine Leg Press | 94 lb42.6 kg | 149 lb67.6 kg | 214 lb97.1 kg | 282 lb127.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Single Leg Machine Leg Press | 98 lb44.5 kg | 154 lb69.9 kg | 222 lb100.7 kg | 292 lb132.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Single Leg Machine Leg Press | 101 lb45.8 kg | 159 lb72.1 kg | 228 lb103.4 kg | 301 lb136.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Single Leg Machine Leg Press | 104 lb47.2 kg | 164 lb74.4 kg | 235 lb106.6 kg | 310 lb140.6 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Single Leg Machine Leg Press | 107 lb48.5 kg | 168 lb76.2 kg | 242 lb109.8 kg | 319 lb144.7 kg |
How Your Dumbbell Lunge vs Single Leg Machine Leg Press 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 Single Leg Machine Leg Press 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 single leg machine leg press strength level
The standards use the sex-specific thresholds from the individual Single Leg Machine Leg Press 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 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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 single leg machine leg press | 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 Single Leg Machine Leg Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Single Leg Machine Leg Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 44.4 to 81.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Machine Leg Press standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Machine Leg Press 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 Single Leg Machine Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 29.9 kg at 100 lb and 53.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Leg Machine Leg Press standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Single Leg Machine Leg Press 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 Single Leg Machine Leg Press Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and single leg machine leg press technique and load convention. Use strict, repeatable Dumbbell Lunge and Single Leg Machine Leg Press 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 Single Leg Machine Leg Press setup and load convention
The displayed, selected, or loaded machine resistance used for one working leg at a time. Total reps across both legs combined. Press with one working foot from controlled depth to controlled extension while the hips stay stable against the pad and the other leg does not assist. 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 Single Leg Machine Leg Press 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.
- Single Leg Machine Leg Press — View the individual Single Leg Machine Leg Press 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.
- Leg Press (45° Sled) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.