Dumbbell Lunge vs Smith Machine Hack Squat
Compare your dumbbell lunge and smith machine hack squat 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, squat through the specified hack-squat path to a controlled standing finish without machine hack-squat substitution, hand assistance, partial range, or rack bounce. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Smith Machine Hack Squat Strength Standards
The paired standards below show what the dumbbell lunge and smith machine 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 / Smith Machine Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Smith Machine 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 |
| Smith Machine Hack Squat | 126 lb57.2 kg | 189 lb85.7 kg | 259 lb117.5 kg | 336 lb152.4 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Smith Machine Hack Squat | 133 lb60.3 kg | 200 lb90.7 kg | 273 lb123.8 kg | 354 lb160.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Smith Machine Hack Squat | 140 lb63.5 kg | 210 lb95.3 kg | 287 lb130.2 kg | 372 lb168.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Smith Machine Hack Squat | 146 lb66.2 kg | 220 lb99.8 kg | 301 lb136.5 kg | 390 lb176.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Smith Machine Hack Squat | 152 lb68.9 kg | 229 lb103.9 kg | 314 lb142.4 kg | 407 lb184.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Smith Machine Hack Squat | 159 lb72.1 kg | 239 lb108.4 kg | 327 lb148.3 kg | 423 lb191.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Smith Machine Hack Squat | 165 lb74.8 kg | 248 lb112.5 kg | 340 lb154.2 kg | 440 lb199.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Smith Machine Hack Squat | 171 lb77.6 kg | 257 lb116.6 kg | 352 lb159.7 kg | 456 lb206.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Smith Machine Hack Squat | 177 lb80.3 kg | 266 lb120.7 kg | 364 lb165.1 kg | 472 lb214.1 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Smith Machine Hack Squat | 183 lb83 kg | 275 lb124.7 kg | 376 lb170.6 kg | 487 lb220.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Smith Machine Hack Squat | 189 lb85.7 kg | 283 lb128.4 kg | 388 lb176 kg | 503 lb228.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Smith Machine Hack Squat | 194 lb88 kg | 292 lb132.4 kg | 400 lb181.4 kg | 518 lb235 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Smith Machine Hack Squat | 200 lb90.7 kg | 300 lb136.1 kg | 411 lb186.4 kg | 533 lb241.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Smith Machine Hack Squat | 205 lb93 kg | 309 lb140.2 kg | 423 lb191.9 kg | 548 lb248.6 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Smith Machine Hack Squat | 211 lb95.7 kg | 317 lb143.8 kg | 434 lb196.9 kg | 562 lb254.9 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Smith Machine Hack Squat | 216 lb98 kg | 325 lb147.4 kg | 445 lb201.8 kg | 576 lb261.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Smith Machine Hack Squat | 221 lb100.2 kg | 333 lb151 kg | 456 lb206.8 kg | 591 lb268.1 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Smith Machine Hack Squat | 227 lb103 kg | 341 lb154.7 kg | 467 lb211.8 kg | 604 lb274 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Smith Machine Hack Squat | 232 lb105.2 kg | 348 lb157.9 kg | 477 lb216.4 kg | 618 lb280.3 kg |
Women’s Dumbbell Lunge vs Smith Machine 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 |
| Smith Machine Hack Squat | 80 lb36.3 kg | 121 lb54.9 kg | 166 lb75.3 kg | 217 lb98.4 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Smith Machine Hack Squat | 85 lb38.6 kg | 128 lb58.1 kg | 177 lb80.3 kg | 232 lb105.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Smith Machine Hack Squat | 90 lb40.8 kg | 136 lb61.7 kg | 188 lb85.3 kg | 246 lb111.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Smith Machine Hack Squat | 95 lb43.1 kg | 144 lb65.3 kg | 198 lb89.8 kg | 259 lb117.5 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Smith Machine Hack Squat | 100 lb45.4 kg | 151 lb68.5 kg | 208 lb94.3 kg | 272 lb123.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Smith Machine Hack Squat | 105 lb47.6 kg | 158 lb71.7 kg | 218 lb98.9 kg | 285 lb129.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Smith Machine Hack Squat | 110 lb49.9 kg | 165 lb74.8 kg | 228 lb103.4 kg | 298 lb135.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Smith Machine Hack Squat | 114 lb51.7 kg | 172 lb78 kg | 237 lb107.5 kg | 310 lb140.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Smith Machine Hack Squat | 119 lb54 kg | 178 lb80.7 kg | 246 lb111.6 kg | 322 lb146.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Smith Machine Hack Squat | 123 lb55.8 kg | 185 lb83.9 kg | 255 lb115.7 kg | 334 lb151.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Hack Squat | 127 lb57.6 kg | 191 lb86.6 kg | 264 lb119.7 kg | 345 lb156.5 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Smith Machine Hack Squat | 131 lb59.4 kg | 198 lb89.8 kg | 273 lb123.8 kg | 357 lb161.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Smith Machine Hack Squat | 136 lb61.7 kg | 204 lb92.5 kg | 281 lb127.5 kg | 368 lb166.9 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Smith Machine Hack Squat | 140 lb63.5 kg | 210 lb95.3 kg | 290 lb131.5 kg | 379 lb171.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Smith Machine Hack Squat | 144 lb65.3 kg | 216 lb98 kg | 298 lb135.2 kg | 390 lb176.9 kg |
How Your Dumbbell Lunge vs Smith Machine 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
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 Smith Machine Hack Squat 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
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 smith machine hack squat strength level
The smith machine hack squat 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.
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 smith machine 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Smith Machine 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.
74.8 → 137.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine 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 Smith Machine Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Hack Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 47.6 kg at 100 lb and 85.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Hack Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine 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 Smith Machine Hack Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and smith machine hack squat setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Smith Machine 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 Smith Machine Hack Squat setup and load convention
The total Smith machine bar weight used for the hack squat set. Valid Smith Machine Hack Squat reps. Squat through the approved hack-squat path to a controlled standing finish without machine hack-squat substitution, hand assistance, partial range, or rack bounce. 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 Smith Machine 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.
- Smith Machine Hack Squat — View the individual Smith Machine 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.
- Barbell Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.