Dumbbell Lunge vs Smith Machine Hip Thrust
Compare your dumbbell lunge and smith machine hip thrust 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, the lifter must drive the hips upward under control to full hip extension, then lower to the same bottom position without bouncing or losing setup. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Smith Machine Hip Thrust Strength Standards
The paired standards below show what the dumbbell lunge and smith machine hip thrust 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 Hip Thrust in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Smith Machine Hip Thrust 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 Hip Thrust | 120 lb54.4 kg | 165 lb74.8 kg | 218 lb98.9 kg | 274 lb124.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Smith Machine Hip Thrust | 127 lb57.6 kg | 174 lb78.9 kg | 230 lb104.3 kg | 289 lb131.1 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 Hip Thrust | 133 lb60.3 kg | 183 lb83 kg | 241 lb109.3 kg | 303 lb137.4 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Smith Machine Hip Thrust | 139 lb63 kg | 191 lb86.6 kg | 253 lb114.8 kg | 318 lb144.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Smith Machine Hip Thrust | 145 lb65.8 kg | 200 lb90.7 kg | 264 lb119.7 kg | 332 lb150.6 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 Hip Thrust | 151 lb68.5 kg | 208 lb94.3 kg | 275 lb124.7 kg | 345 lb156.5 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 Hip Thrust | 157 lb71.2 kg | 216 lb98 kg | 286 lb129.7 kg | 359 lb162.8 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 Hip Thrust | 163 lb73.9 kg | 224 lb101.6 kg | 296 lb134.3 kg | 372 lb168.7 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 Hip Thrust | 169 lb76.7 kg | 232 lb105.2 kg | 306 lb138.8 kg | 385 lb174.6 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 Hip Thrust | 174 lb78.9 kg | 239 lb108.4 kg | 316 lb143.3 kg | 398 lb180.5 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 Hip Thrust | 180 lb81.6 kg | 247 lb112 kg | 326 lb147.9 kg | 410 lb186 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 Hip Thrust | 185 lb83.9 kg | 254 lb115.2 kg | 336 lb152.4 kg | 423 lb191.9 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 Hip Thrust | 190 lb86.2 kg | 262 lb118.8 kg | 346 lb156.9 kg | 435 lb197.3 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Smith Machine Hip Thrust | 196 lb88.9 kg | 269 lb122 kg | 355 lb161 kg | 447 lb202.8 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Smith Machine Hip Thrust | 201 lb91.2 kg | 276 lb125.2 kg | 365 lb165.6 kg | 459 lb208.2 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 Hip Thrust | 206 lb93.4 kg | 283 lb128.4 kg | 374 lb169.6 kg | 470 lb213.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Smith Machine Hip Thrust | 211 lb95.7 kg | 290 lb131.5 kg | 383 lb173.7 kg | 482 lb218.6 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 Hip Thrust | 216 lb98 kg | 297 lb134.7 kg | 392 lb177.8 kg | 493 lb223.6 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 Hip Thrust | 221 lb100.2 kg | 304 lb137.9 kg | 401 lb181.9 kg | 504 lb228.6 kg |
Women’s Dumbbell Lunge vs Smith Machine Hip Thrust 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 Hip Thrust | 73 lb33.1 kg | 105 lb47.6 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 |
| Smith Machine Hip Thrust | 78 lb35.4 kg | 112 lb50.8 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 |
| Smith Machine Hip Thrust | 83 lb37.6 kg | 119 lb54 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 |
| Smith Machine Hip Thrust | 87 lb39.5 kg | 125 lb56.7 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 |
| Smith Machine Hip Thrust | 92 lb41.7 kg | 132 lb59.9 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 |
| Smith Machine Hip Thrust | 96 lb43.5 kg | 138 lb62.6 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 |
| Smith Machine Hip Thrust | 100 lb45.4 kg | 144 lb65.3 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 |
| Smith Machine Hip Thrust | 104 lb47.2 kg | 150 lb68 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 |
| Smith Machine Hip Thrust | 108 lb49 kg | 156 lb70.8 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 |
| Smith Machine Hip Thrust | 112 lb50.8 kg | 162 lb73.5 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 |
| Smith Machine Hip Thrust | 116 lb52.6 kg | 167 lb75.7 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 |
| Smith Machine Hip Thrust | 120 lb54.4 kg | 173 lb78.5 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 |
| Smith Machine Hip Thrust | 124 lb56.2 kg | 178 lb80.7 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 |
| Smith Machine Hip Thrust | 128 lb58.1 kg | 184 lb83.5 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 |
| Smith Machine Hip Thrust | 131 lb59.4 kg | 189 lb85.7 kg | 254 lb115.2 kg | 328 lb148.8 kg |
How Your Dumbbell Lunge vs Smith Machine Hip Thrust Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Smith Machine Hip Thrust 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine hip thrust strength level
The standards use the sex-specific thresholds from the individual Smith Machine Hip Thrust 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.
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 smith machine hip thrust | 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 Smith Machine Hip Thrust Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Hip Thrust for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 46.7 kg at 120 lb and 85.7 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Hip Thrust 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 Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Hip Thrust for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 32.2 kg at 100 lb and 57.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Hip Thrust standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Hip Thrust 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 Hip Thrust Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and smith machine hip thrust results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Smith Machine Hip Thrust 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 Hip Thrust setup and load convention
The entered weight for strict Smith Machine Hip Thrust. Valid Smith Machine Hip Thrust reps. The lifter must drive the hips upward under control to full hip extension, then lower to the same bottom position without bouncing or losing setup. A valid finish requires controlled hip extension with glutes engaged, ribs and pelvis controlled, and no excessive lumbar arch or half lockout. 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 Hip Thrust 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 Hip Thrust — View the individual Smith Machine Hip Thrust 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 Hip Thrust — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.