Dumbbell Lunge vs Smith Machine Sissy Squat
Compare your dumbbell lunge and smith machine sissy 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, count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Smith Machine Sissy Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and smith machine sissy squat 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 / Smith Machine Sissy Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Smith Machine Sissy 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 Sissy Squat | 27 lb12.2 kg | 41 lb18.6 kg | 59 lb26.8 kg | 77 lb34.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Smith Machine Sissy Squat | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 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 Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Smith Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Smith Machine Sissy Squat | 32 lb14.5 kg | 50 lb22.7 kg | 71 lb32.2 kg | 94 lb42.6 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 Sissy Squat | 33 lb15 kg | 52 lb23.6 kg | 74 lb33.6 kg | 97 lb44 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 Sissy Squat | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 101 lb45.8 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 Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 105 lb47.6 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 Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 109 lb49.4 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 Sissy Squat | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 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 Sissy Squat | 40 lb18.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 116 lb52.6 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 Sissy Squat | 41 lb18.6 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 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 Sissy Squat | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Smith Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 126 lb57.2 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Smith Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 99 lb44.9 kg | 129 lb58.5 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 Sissy Squat | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Smith Machine Sissy Squat | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | 136 lb61.7 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 Sissy Squat | 48 lb21.8 kg | 74 lb33.6 kg | 106 lb48.1 kg | 139 lb63 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 Sissy Squat | 49 lb22.2 kg | 76 lb34.5 kg | 108 lb49 kg | 142 lb64.4 kg |
Women’s Dumbbell Lunge vs Smith Machine Sissy 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 Sissy Squat | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 48 lb21.8 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 Sissy Squat | 16 lb7.3 kg | 26 lb11.8 kg | 40 lb18.1 kg | 51 lb23.1 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 Sissy Squat | 17 lb7.7 kg | 28 lb12.7 kg | 42 lb19.1 kg | 54 lb24.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Smith Machine Sissy Squat | 18 lb8.2 kg | 29 lb13.2 kg | 45 lb20.4 kg | 57 lb25.9 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 Sissy Squat | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Smith Machine Sissy Squat | 20 lb9.1 kg | 32 lb14.5 kg | 49 lb22.2 kg | 63 lb28.6 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 Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 51 lb23.1 kg | 66 lb29.9 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 Sissy Squat | 22 lb10 kg | 35 lb15.9 kg | 53 lb24 kg | 68 lb30.8 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 Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 55 lb24.9 kg | 71 lb32.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Smith Machine Sissy Squat | 23 lb10.4 kg | 37 lb16.8 kg | 57 lb25.9 kg | 74 lb33.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Sissy Squat | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 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 Sissy Squat | 25 lb11.3 kg | 40 lb18.1 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Smith Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 63 lb28.6 kg | 81 lb36.7 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 Sissy Squat | 27 lb12.2 kg | 43 lb19.5 kg | 65 lb29.5 kg | 84 lb38.1 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 Sissy Squat | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 86 lb39 kg |
How Your Dumbbell Lunge vs Smith Machine Sissy 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Lunge and Smith Machine Sissy 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.
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 smith machine sissy squat strength level
For smith machine sissy 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 smith machine sissy 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 Sissy Squat 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.
42.7 → 78.5 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 Sissy Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Sissy 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 Sissy 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.
At Elite, the difference is 29 kg at 100 lb and 52.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Sissy Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Sissy 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 Sissy Squat Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and smith machine sissy squat technique and load convention. Use strict, repeatable Dumbbell Lunge and Smith Machine Sissy 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 Sissy Squat setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure unloaded resistance and enter it plus all plates on both sleeves. Center bar on upper trapezius. Stand on a rigid wedge elevating heels 10 degrees plus or minus 1 degree. Heel centers equal measured hip-joint width plus or minus 2 cm. At upright start, midfoot centers are 30 cm plus or minus 2 cm forward of bar-center line. Maintain knees, hips, and shoulders within 10 degrees of one straight line. Flex knees forward/down to 90 degrees plus or minus 5 degrees; extend to within 5 degrees of straight. Count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Maximal singles prohibited.
Enter one recent Dumbbell Lunge result and one recent Smith Machine Sissy 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 Sissy Squat — View the individual Smith Machine Sissy 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 Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.