Reverse Lunge vs Split Squat Strength Standards
Compare your reverse lunge and split squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one strict continuous repetition result for each exercise. Use one continuous set of strict alternating bodyweight reverse lunges counted left plus right; 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.
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 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 | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 130 lb 59 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 150 lb 68 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 250 lb 113.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 260 lb 117.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 270 lb 122.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 280 lb 127 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 290 lb 131.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 300 lb 136.1 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
Women’s 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 | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 110 lb 49.9 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 130 lb 59 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 150 lb 68 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
How Your 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.
2. Rate the Reverse Lunge result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous bodyweight set counted as total alternating reps across both legs and does not convert the repetitions into an estimated weight.
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 reverse lunge | Rate one continuous bodyweight set by total alternating repetitions without converting reps into weight. Measurement: Total strict alternating reps. |
| 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 Reverse Lunge and Split Squat Standards Differ
What the men’s standards show:
Reverse Lunge Elite targets70 reps → 35 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Split Squat Elite targets54 reps → 27 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
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 Reverse Lunge and Split Squat Standards Differ
What the women’s standards show:
Reverse Lunge Elite targets58 reps → 29 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Split Squat Elite targets44 reps → 22 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
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.
Reverse Lunge and Split Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight reverse lunge and a bodyweight static split squat. Use strict canonical Reverse Lunge and Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count total alternating reps across both legs
Start standing, step backward to strict depth, return to full standing control, and alternate sides. Enter the total left-plus-right rep count from one continuous bodyweight set. Do not count weighted, walking, forward, assisted, same-side, partial, bounced, or balance-reset reps.
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 Reverse Lunge result and one recent Split Squat result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Reverse Lunge Strength Standards — View the individual Reverse Lunge standards and next strength-level target.
- Split Squat Strength Standards — View the individual Split Squat standards and next strength-level target.
- Bodyweight Lunges 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.
- Bodyweight Squat Strength Standards — 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.