Dumbbell Reverse Lunge vs Dumbbell Bulgarian Split Squat Strength Standards
Compare your dumbbell reverse lunge and dumbbell bulgarian split squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable dumbbell reverse lunge test using the canonical setup, range, and finish rules and Movement is performed with two matched dumbbells simultaneously.. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Reverse Lunge vs Dumbbell Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell reverse lunge and dumbbell bulgarian split squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell reverse lunge and dumbbell bulgarian split squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Reverse Lunge / Dumbbell Bulgarian Split Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Reverse Lunge vs Dumbbell Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Reverse Lunge; the second is Dumbbell Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 67 / 53 lb 30.4 / 24 kg | 101 / 81 lb 45.8 / 36.7 kg | 140 / 115 lb 63.5 / 52.2 kg | 182 / 154 lb 82.6 / 69.9 kg |
| 130 lb 59 kg | 71 / 56 lb 32.2 / 25.4 kg | 106 / 85 lb 48.1 / 38.6 kg | 148 / 121 lb 67.1 / 54.9 kg | 192 / 162 lb 87.1 / 73.5 kg |
| 140 lb 63.5 kg | 74 / 59 lb 33.6 / 26.8 kg | 112 / 90 lb 50.8 / 40.8 kg | 155 / 127 lb 70.3 / 57.6 kg | 202 / 171 lb 91.6 / 77.6 kg |
| 150 lb 68 kg | 78 / 62 lb 35.4 / 28.1 kg | 117 / 94 lb 53.1 / 42.6 kg | 162 / 133 lb 73.5 / 60.3 kg | 211 / 179 lb 95.7 / 81.2 kg |
| 160 lb 72.6 kg | 81 / 64 lb 36.7 / 29 kg | 122 / 98 lb 55.3 / 44.5 kg | 169 / 139 lb 76.7 / 63 kg | 220 / 186 lb 99.8 / 84.4 kg |
| 170 lb 77.1 kg | 84 / 67 lb 38.1 / 30.4 kg | 127 / 102 lb 57.6 / 46.3 kg | 176 / 145 lb 79.8 / 65.8 kg | 229 / 194 lb 103.9 / 88 kg |
| 180 lb 81.6 kg | 88 / 69 lb 39.9 / 31.3 kg | 132 / 106 lb 59.9 / 48.1 kg | 183 / 150 lb 83 / 68 kg | 238 / 202 lb 108 / 91.6 kg |
| 190 lb 86.2 kg | 91 / 72 lb 41.3 / 32.7 kg | 137 / 110 lb 62.1 / 49.9 kg | 190 / 156 lb 86.2 / 70.8 kg | 247 / 209 lb 112 / 94.8 kg |
| 200 lb 90.7 kg | 94 / 75 lb 42.6 / 34 kg | 142 / 114 lb 64.4 / 51.7 kg | 197 / 161 lb 89.4 / 73 kg | 256 / 216 lb 116.1 / 98 kg |
| 210 lb 95.3 kg | 97 / 77 lb 44 / 34.9 kg | 146 / 118 lb 66.2 / 53.5 kg | 203 / 167 lb 92.1 / 75.7 kg | 264 / 223 lb 119.7 / 101.2 kg |
| 220 lb 99.8 kg | 100 / 79 lb 45.4 / 35.8 kg | 151 / 121 lb 68.5 / 54.9 kg | 210 / 172 lb 95.3 / 78 kg | 272 / 230 lb 123.4 / 104.3 kg |
| 230 lb 104.3 kg | 103 / 82 lb 46.7 / 37.2 kg | 156 / 125 lb 70.8 / 56.7 kg | 216 / 177 lb 98 / 80.3 kg | 281 / 237 lb 127.5 / 107.5 kg |
| 240 lb 108.9 kg | 106 / 84 lb 48.1 / 38.1 kg | 160 / 129 lb 72.6 / 58.5 kg | 222 / 182 lb 100.7 / 82.6 kg | 289 / 244 lb 131.1 / 110.7 kg |
| 250 lb 113.4 kg | 109 / 86 lb 49.4 / 39 kg | 165 / 132 lb 74.8 / 59.9 kg | 228 / 187 lb 103.4 / 84.8 kg | 297 / 251 lb 134.7 / 113.9 kg |
| 260 lb 117.9 kg | 112 / 89 lb 50.8 / 40.4 kg | 169 / 136 lb 76.7 / 61.7 kg | 234 / 192 lb 106.1 / 87.1 kg | 304 / 258 lb 137.9 / 117 kg |
| 270 lb 122.5 kg | 115 / 91 lb 52.2 / 41.3 kg | 173 / 139 lb 78.5 / 63 kg | 240 / 197 lb 108.9 / 89.4 kg | 312 / 264 lb 141.5 / 119.7 kg |
| 280 lb 127 kg | 118 / 93 lb 53.5 / 42.2 kg | 177 / 142 lb 80.3 / 64.4 kg | 246 / 202 lb 111.6 / 91.6 kg | 320 / 271 lb 145.1 / 122.9 kg |
| 290 lb 131.5 kg | 121 / 95 lb 54.9 / 43.1 kg | 182 / 146 lb 82.6 / 66.2 kg | 252 / 207 lb 114.3 / 93.9 kg | 327 / 277 lb 148.3 / 125.6 kg |
| 300 lb 136.1 kg | 123 / 98 lb 55.8 / 44.5 kg | 186 / 149 lb 84.4 / 67.6 kg | 258 / 212 lb 117 / 96.2 kg | 335 / 283 lb 152 / 128.4 kg |
Women’s Dumbbell Reverse Lunge vs Dumbbell Bulgarian Split Squat Standards
How to read the table: The first number is Dumbbell Reverse Lunge; the second is Dumbbell Bulgarian Split Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 41 / 32 lb 18.6 / 14.5 kg | 62 / 50 lb 28.1 / 22.7 kg | 89 / 71 lb 40.4 / 32.2 kg | 118 / 98 lb 53.5 / 44.5 kg |
| 110 lb 49.9 kg | 44 / 34 lb 20 / 15.4 kg | 66 / 53 lb 29.9 / 24 kg | 94 / 76 lb 42.6 / 34.5 kg | 126 / 105 lb 57.2 / 47.6 kg |
| 120 lb 54.4 kg | 47 / 36 lb 21.3 / 16.3 kg | 70 / 56 lb 31.8 / 25.4 kg | 100 / 80 lb 45.4 / 36.3 kg | 134 / 111 lb 60.8 / 50.3 kg |
| 130 lb 59 kg | 49 / 38 lb 22.2 / 17.2 kg | 74 / 59 lb 33.6 / 26.8 kg | 105 / 85 lb 47.6 / 38.6 kg | 141 / 117 lb 64 / 53.1 kg |
| 140 lb 63.5 kg | 52 / 40 lb 23.6 / 18.1 kg | 77 / 62 lb 34.9 / 28.1 kg | 111 / 89 lb 50.3 / 40.4 kg | 148 / 123 lb 67.1 / 55.8 kg |
| 150 lb 68 kg | 54 / 42 lb 24.5 / 19.1 kg | 81 / 65 lb 36.7 / 29.5 kg | 116 / 93 lb 52.6 / 42.2 kg | 155 / 129 lb 70.3 / 58.5 kg |
| 160 lb 72.6 kg | 56 / 44 lb 25.4 / 20 kg | 85 / 68 lb 38.6 / 30.8 kg | 121 / 97 lb 54.9 / 44 kg | 162 / 135 lb 73.5 / 61.2 kg |
| 170 lb 77.1 kg | 59 / 46 lb 26.8 / 20.9 kg | 88 / 71 lb 39.9 / 32.2 kg | 126 / 101 lb 57.2 / 45.8 kg | 168 / 140 lb 76.2 / 63.5 kg |
| 180 lb 81.6 kg | 61 / 47 lb 27.7 / 21.3 kg | 91 / 73 lb 41.3 / 33.1 kg | 131 / 105 lb 59.4 / 47.6 kg | 175 / 146 lb 79.4 / 66.2 kg |
| 190 lb 86.2 kg | 63 / 49 lb 28.6 / 22.2 kg | 95 / 76 lb 43.1 / 34.5 kg | 136 / 109 lb 61.7 / 49.4 kg | 181 / 151 lb 82.1 / 68.5 kg |
| 200 lb 90.7 kg | 65 / 51 lb 29.5 / 23.1 kg | 98 / 79 lb 44.5 / 35.8 kg | 141 / 113 lb 64 / 51.3 kg | 188 / 156 lb 85.3 / 70.8 kg |
| 210 lb 95.3 kg | 68 / 53 lb 30.8 / 24 kg | 101 / 81 lb 45.8 / 36.7 kg | 145 / 116 lb 65.8 / 52.6 kg | 194 / 161 lb 88 / 73 kg |
| 220 lb 99.8 kg | 70 / 54 lb 31.8 / 24.5 kg | 105 / 84 lb 47.6 / 38.1 kg | 150 / 120 lb 68 / 54.4 kg | 200 / 167 lb 90.7 / 75.7 kg |
| 230 lb 104.3 kg | 72 / 56 lb 32.7 / 25.4 kg | 108 / 86 lb 49 / 39 kg | 154 / 124 lb 69.9 / 56.2 kg | 206 / 172 lb 93.4 / 78 kg |
| 240 lb 108.9 kg | 74 / 57 lb 33.6 / 25.9 kg | 111 / 89 lb 50.3 / 40.4 kg | 159 / 127 lb 72.1 / 57.6 kg | 212 / 176 lb 96.2 / 79.8 kg |
How Your Dumbbell Reverse Lunge vs Dumbbell Bulgarian Split Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell reverse lunge strength level
The standards use the sex-specific targets from the individual Dumbbell Reverse Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell bulgarian split squat strength level
The standards use the sex-specific thresholds from the individual Dumbbell Bulgarian Split Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 reverse lunge | Adjust dumbbell reverse lunge targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bulgarian split squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Reverse Lunge and Dumbbell Bulgarian Split Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell bulgarian split squat standard is higher; below zero means the dumbbell reverse lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bulgarian split squat standard minus the dumbbell reverse lunge standard. A plus sign means the dumbbell bulgarian split squat standard is higher. A minus sign means the dumbbell reverse lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −22 lb −10 kg | −28 lb −12.7 kg | −31 lb −14 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −23 lb −10.5 kg | −29 lb −13.2 kg | −32 lb −14.5 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −24 lb −10.8 kg | −30 lb −13.7 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −31 lb −14 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −33 lb −15 kg | −36 lb −16.4 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −36 lb −16.4 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −36 lb −16.4 kg | −41 lb −18.5 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −30 lb −13.6 kg | −38 lb −17.3 kg | −42 lb −19.1 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −31 lb −14.1 kg | −40 lb −18.1 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −33 lb −14.9 kg | −41 lb −18.6 kg | −46 lb −20.8 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −33 lb −15 kg | −42 lb −19 kg | −46 lb −20.9 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −44 lb −20 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −26 lb −11.8 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −25 lb −11.3 kg | −37 lb −16.8 kg | −46 lb −20.8 kg | −52 lb −23.6 kg |
How Women’s Dumbbell Reverse Lunge and Dumbbell Bulgarian Split 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.
9 → 16.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bulgarian split squat standard minus the dumbbell reverse lunge standard. A plus sign means the dumbbell bulgarian split squat standard is higher. A minus sign means the dumbbell reverse lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −20 lb −9 kg |
| 110 lb 49.9 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −21 lb −9.6 kg |
| 120 lb 54.4 kg | −11 lb −5 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −23 lb −10.5 kg |
| 130 lb 59 kg | −11 lb −5 kg | −15 lb −6.8 kg | −20 lb −9 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −25 lb −11.3 kg |
| 150 lb 68 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −26 lb −11.8 kg |
| 160 lb 72.6 kg | −12 lb −5.4 kg | −17 lb −7.8 kg | −24 lb −10.9 kg | −27 lb −12.3 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −28 lb −12.7 kg |
| 180 lb 81.6 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −29 lb −13.2 kg |
| 190 lb 86.2 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −30 lb −13.6 kg |
| 200 lb 90.7 kg | −14 lb −6.4 kg | −19 lb −8.7 kg | −28 lb −12.7 kg | −32 lb −14.5 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −29 lb −13.2 kg | −33 lb −15 kg |
| 220 lb 99.8 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −33 lb −15 kg |
| 230 lb 104.3 kg | −16 lb −7.3 kg | −22 lb −10 kg | −30 lb −13.7 kg | −34 lb −15.4 kg |
| 240 lb 108.9 kg | −17 lb −7.7 kg | −22 lb −9.9 kg | −32 lb −14.5 kg | −36 lb −16.4 kg |
Dumbbell Reverse Lunge and Dumbbell Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell reverse lunge and a strict dumbbell bulgarian split squat test. Use strict canonical Dumbbell Reverse Lunge and Dumbbell Bulgarian Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Reverse Lunge
Follow the individual Dumbbell Reverse Lunge calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Dumbbell Bulgarian Split Squat setup and load convention
Movement is performed with two matched dumbbells simultaneously. Load input represents combined dumbbell load, not per-hand load and not bodyweight. Rear foot is elevated on a stable bench or platform. Front foot remains planted on the floor in a consistent stance. Dumbbells may be held at the sides or at the shoulders if both dumbbells remain controlled throughout the set. Each rep starts from the top position with the front hip and knee fully extended under control. Descent continues under control to valid rear-foot-elevated split squat depth. Front thigh should reach at least parallel, or the rear knee should approach the floor when limb length and setup make thigh angle difficult to judge. Front knee tracks consistently with the foot. Pelvis stays controlled without twisting, dropping, or rotating to escape depth. Both dumbbells remain controlled without swinging, resting on the front thigh, or being supported by the body. Each rep finishes when the front hip and knee reach full controlled extension. Standards are assessed per leg; the weaker or stricter side should define the valid test load. If both sides are tested, count only reps that meet the same standard on both legs. Use the same front-foot placement, rear-foot elevation, dumbbell position, depth standard, tempo expectation, and lockout rule across the entered set. No standard split squat with the rear foot on the floor, lunges, step-ups, pistol squats, skater squats, barbell loading, kettlebell-only loading, Smith-machine loading, machine support, cable loading, landmine loading, hand support, bounced reps, partial depth, thigh-supported dumbbells, unstable rear-foot position, or per-hand load confusion count for the main standard. Estimated 1RM is calculated from the entered weight used and reps.
Enter one recent Dumbbell Reverse Lunge result and one recent Dumbbell Bulgarian Split Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Reverse Lunge — View the individual Dumbbell Reverse Lunge standards and next strength-level target.
- Dumbbell Bulgarian Split Squat — View the individual Dumbbell Bulgarian Split Squat standards and next strength-level target.
- Barbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.