Dumbbell Reverse Lunge vs Split Squat Strength Standards
Compare your dumbbell reverse lunge and split squat against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: External load and a whole number from 1 to 12 reps for Dumbbell Reverse Lunge and Strict reps per side for Split Squat. Use a strict, repeatable dumbbell reverse lunge test using the canonical setup, range, and finish rules; use a bodyweight static split squat using the last strict repetition count both sides can match. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Dumbbell Reverse Lunge vs Split Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Dumbbell Reverse Lunge vs Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Dumbbell Reverse Lunge:67 lb30.4 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Dumbbell Reverse Lunge:101 lb45.8 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:140 lb63.5 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dumbbell Reverse Lunge:182 lb82.6 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 130 lb 59 kg | Dumbbell Reverse Lunge:71 lb32.2 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Dumbbell Reverse Lunge:106 lb48.1 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:148 lb67.1 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dumbbell Reverse Lunge:192 lb87.1 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 140 lb 63.5 kg | Dumbbell Reverse Lunge:74 lb33.6 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Dumbbell Reverse Lunge:112 lb50.8 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:155 lb70.3 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dumbbell Reverse Lunge:202 lb91.6 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 150 lb 68 kg | Dumbbell Reverse Lunge:78 lb35.4 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:117 lb53.1 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:162 lb73.5 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:211 lb95.7 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 160 lb 72.6 kg | Dumbbell Reverse Lunge:81 lb36.7 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:122 lb55.3 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:169 lb76.7 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:220 lb99.8 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 170 lb 77.1 kg | Dumbbell Reverse Lunge:84 lb38.1 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:127 lb57.6 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:176 lb79.8 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:229 lb103.9 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 180 lb 81.6 kg | Dumbbell Reverse Lunge:88 lb39.9 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:132 lb59.9 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:183 lb83 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:238 lb108 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 190 lb 86.2 kg | Dumbbell Reverse Lunge:91 lb41.3 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:137 lb62.1 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:190 lb86.2 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:247 lb112 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 200 lb 90.7 kg | Dumbbell Reverse Lunge:94 lb42.6 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:142 lb64.4 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:197 lb89.4 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:256 lb116.1 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 210 lb 95.3 kg | Dumbbell Reverse Lunge:97 lb44 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:146 lb66.2 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:203 lb92.1 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:264 lb119.7 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 220 lb 99.8 kg | Dumbbell Reverse Lunge:100 lb45.4 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:151 lb68.5 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:210 lb95.3 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:272 lb123.4 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 230 lb 104.3 kg | Dumbbell Reverse Lunge:103 lb46.7 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:156 lb70.8 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:216 lb98 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:281 lb127.5 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 240 lb 108.9 kg | Dumbbell Reverse Lunge:106 lb48.1 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:160 lb72.6 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:222 lb100.7 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:289 lb131.1 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 250 lb 113.4 kg | Dumbbell Reverse Lunge:109 lb49.4 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:165 lb74.8 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:228 lb103.4 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:297 lb134.7 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 260 lb 117.9 kg | Dumbbell Reverse Lunge:112 lb50.8 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:169 lb76.7 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:234 lb106.1 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:304 lb137.9 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 270 lb 122.5 kg | Dumbbell Reverse Lunge:115 lb52.2 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:173 lb78.5 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:240 lb108.9 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:312 lb141.5 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 280 lb 127 kg | Dumbbell Reverse Lunge:118 lb53.5 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:177 lb80.3 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:246 lb111.6 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:320 lb145.1 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 290 lb 131.5 kg | Dumbbell Reverse Lunge:121 lb54.9 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:182 lb82.6 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:252 lb114.3 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:327 lb148.3 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 300 lb 136.1 kg | Dumbbell Reverse Lunge:123 lb55.8 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:186 lb84.4 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:258 lb117 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Dumbbell Reverse Lunge:335 lb152 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
Women’s Dumbbell Reverse Lunge vs Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Dumbbell Reverse Lunge:41 lb18.6 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:62 lb28.1 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:89 lb40.4 kg Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:118 lb53.5 kg Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 110 lb 49.9 kg | Dumbbell Reverse Lunge:44 lb20 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dumbbell Reverse Lunge:66 lb29.9 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dumbbell Reverse Lunge:94 lb42.6 kg Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dumbbell Reverse Lunge:126 lb57.2 kg Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 120 lb 54.4 kg | Dumbbell Reverse Lunge:47 lb21.3 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:70 lb31.8 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:100 lb45.4 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Dumbbell Reverse Lunge:134 lb60.8 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 130 lb 59 kg | Dumbbell Reverse Lunge:49 lb22.2 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:74 lb33.6 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:105 lb47.6 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Dumbbell Reverse Lunge:141 lb64 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 140 lb 63.5 kg | Dumbbell Reverse Lunge:52 lb23.6 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:77 lb34.9 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:111 lb50.3 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Dumbbell Reverse Lunge:148 lb67.1 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 150 lb 68 kg | Dumbbell Reverse Lunge:54 lb24.5 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dumbbell Reverse Lunge:81 lb36.7 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dumbbell Reverse Lunge:116 lb52.6 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Dumbbell Reverse Lunge:155 lb70.3 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 160 lb 72.6 kg | Dumbbell Reverse Lunge:56 lb25.4 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:85 lb38.6 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:121 lb54.9 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:162 lb73.5 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Dumbbell Reverse Lunge:59 lb26.8 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:88 lb39.9 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:126 lb57.2 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:168 lb76.2 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Dumbbell Reverse Lunge:61 lb27.7 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:91 lb41.3 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:131 lb59.4 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:175 lb79.4 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Dumbbell Reverse Lunge:63 lb28.6 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:95 lb43.1 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:136 lb61.7 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:181 lb82.1 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Dumbbell Reverse Lunge:65 lb29.5 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:98 lb44.5 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:141 lb64 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:188 lb85.3 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Dumbbell Reverse Lunge:68 lb30.8 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:101 lb45.8 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:145 lb65.8 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:194 lb88 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Dumbbell Reverse Lunge:70 lb31.8 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:105 lb47.6 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:150 lb68 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:200 lb90.7 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Dumbbell Reverse Lunge:72 lb32.7 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:108 lb49 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:154 lb69.9 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:206 lb93.4 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Dumbbell Reverse Lunge:74 lb33.6 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dumbbell Reverse Lunge:111 lb50.3 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Dumbbell Reverse Lunge:159 lb72.1 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dumbbell Reverse Lunge:212 lb96.2 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
How Your Dumbbell Reverse Lunge vs Split Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Dumbbell Reverse Lunge, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Dumbbell Reverse Lunge result
The standards use the sex-specific targets from the individual Dumbbell Reverse Lunge tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Split Squat result
The canonical thresholds vary by sex, bodyweight band, and age range; the repetition result remains separate from estimated one-rep-max weight. The calculator uses strict bodyweight repetitions per side, capped at the last count both sides can match and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the dumbbell reverse lunge | Adjust dumbbell reverse lunge targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the split squat | Rate strict matched repetitions per side without converting them into weight. Measurement: Strict reps per side. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Dumbbell Reverse Lunge and Split Squat Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Dumbbell Reverse Lunge and Split Squat Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Dumbbell Reverse Lunge and Split Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell reverse lunge and a bodyweight static split squat. Use strict canonical Dumbbell Reverse Lunge and 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.
Count only strict matched repetitions per side
Use a static split stance and the same depth on both sides. Enter the last strict rep count both sides can match. Do not enter external load or count Bulgarian split squats, lunges, assisted reps, partial reps, weighted reps, or multiple sets combined.
Enter one recent Dumbbell Reverse Lunge result and one recent Split Squat result
Use each exercise’s canonical input: External load and a whole number from 1 to 12 reps for Dumbbell Reverse Lunge and Strict reps per side for Split Squat.
Related Tools
- Dumbbell Reverse Lunge — View the individual Dumbbell Reverse Lunge standards and next strength-level target.
- Split Squat Strength Standards — View the individual 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.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.