Side Lunge vs Barbell Reverse Lunge Strength Standards
Compare your barbell side lunge and barbell reverse lunge 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.
Use each exercise's canonical input: Weight used for Barbell Side Lunge and Total barbell weight for Barbell Reverse Lunge. Use Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. and a strict, repeatable barbell reverse lunge set that follows the canonical setup, range, and lockout rules. 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.
Barbell Side Lunge vs Barbell Reverse Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell side lunge and barbell reverse lunge to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell side lunge and barbell reverse lunge.
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 Barbell Side Lunge / Barbell Reverse Lunge, 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 Barbell Side Lunge vs Barbell Reverse Lunge Standards
How to read the table: The first number is Barbell Side Lunge; the second is Barbell Reverse Lunge. 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 | 36 / 50 lb 16.3 / 22.7 kg | 53 / 76 lb 24 / 34.5 kg | 76 / 107 lb 34.5 / 48.5 kg | 104 / 147 lb 47.2 / 66.7 kg |
| 130 lb 59 kg | 38 / 53 lb 17.2 / 24 kg | 56 / 80 lb 25.4 / 36.3 kg | 80 / 113 lb 36.3 / 51.3 kg | 109 / 155 lb 49.4 / 70.3 kg |
| 140 lb 63.5 kg | 40 / 55 lb 18.1 / 24.9 kg | 59 / 84 lb 26.8 / 38.1 kg | 84 / 119 lb 38.1 / 54 kg | 115 / 163 lb 52.2 / 73.9 kg |
| 150 lb 68 kg | 42 / 58 lb 19.1 / 26.3 kg | 62 / 88 lb 28.1 / 39.9 kg | 88 / 125 lb 39.9 / 56.7 kg | 120 / 171 lb 54.4 / 77.6 kg |
| 160 lb 72.6 kg | 44 / 61 lb 20 / 27.7 kg | 64 / 92 lb 29 / 41.7 kg | 92 / 130 lb 41.7 / 59 kg | 126 / 178 lb 57.2 / 80.7 kg |
| 170 lb 77.1 kg | 45 / 63 lb 20.4 / 28.6 kg | 67 / 96 lb 30.4 / 43.5 kg | 96 / 136 lb 43.5 / 61.7 kg | 131 / 186 lb 59.4 / 84.4 kg |
| 180 lb 81.6 kg | 47 / 66 lb 21.3 / 29.9 kg | 69 / 99 lb 31.3 / 44.9 kg | 99 / 141 lb 44.9 / 64 kg | 136 / 193 lb 61.7 / 87.5 kg |
| 190 lb 86.2 kg | 49 / 68 lb 22.2 / 30.8 kg | 72 / 103 lb 32.7 / 46.7 kg | 103 / 146 lb 46.7 / 66.2 kg | 141 / 200 lb 64 / 90.7 kg |
| 200 lb 90.7 kg | 51 / 70 lb 23.1 / 31.8 kg | 75 / 107 lb 34 / 48.5 kg | 107 / 151 lb 48.5 / 68.5 kg | 146 / 207 lb 66.2 / 93.9 kg |
| 210 lb 95.3 kg | 52 / 73 lb 23.6 / 33.1 kg | 77 / 110 lb 34.9 / 49.9 kg | 110 / 156 lb 49.9 / 70.8 kg | 151 / 214 lb 68.5 / 97.1 kg |
| 220 lb 99.8 kg | 54 / 75 lb 24.5 / 34 kg | 79 / 114 lb 35.8 / 51.7 kg | 114 / 161 lb 51.7 / 73 kg | 155 / 221 lb 70.3 / 100.2 kg |
| 230 lb 104.3 kg | 56 / 77 lb 25.4 / 34.9 kg | 82 / 117 lb 37.2 / 53.1 kg | 117 / 166 lb 53.1 / 75.3 kg | 160 / 227 lb 72.6 / 103 kg |
| 240 lb 108.9 kg | 57 / 79 lb 25.9 / 35.8 kg | 84 / 120 lb 38.1 / 54.4 kg | 120 / 171 lb 54.4 / 77.6 kg | 165 / 234 lb 74.8 / 106.1 kg |
| 250 lb 113.4 kg | 59 / 82 lb 26.8 / 37.2 kg | 86 / 124 lb 39 / 56.2 kg | 124 / 175 lb 56.2 / 79.4 kg | 169 / 240 lb 76.7 / 108.9 kg |
| 260 lb 117.9 kg | 60 / 84 lb 27.2 / 38.1 kg | 89 / 127 lb 40.4 / 57.6 kg | 127 / 180 lb 57.6 / 81.6 kg | 174 / 247 lb 78.9 / 112 kg |
| 270 lb 122.5 kg | 62 / 86 lb 28.1 / 39 kg | 91 / 130 lb 41.3 / 59 kg | 130 / 185 lb 59 / 83.9 kg | 178 / 253 lb 80.7 / 114.8 kg |
| 280 lb 127 kg | 63 / 88 lb 28.6 / 39.9 kg | 93 / 133 lb 42.2 / 60.3 kg | 133 / 189 lb 60.3 / 85.7 kg | 183 / 259 lb 83 / 117.5 kg |
| 290 lb 131.5 kg | 65 / 90 lb 29.5 / 40.8 kg | 95 / 137 lb 43.1 / 62.1 kg | 137 / 194 lb 62.1 / 88 kg | 187 / 265 lb 84.8 / 120.2 kg |
| 300 lb 136.1 kg | 66 / 92 lb 29.9 / 41.7 kg | 98 / 140 lb 44.5 / 63.5 kg | 140 / 198 lb 63.5 / 89.8 kg | 191 / 271 lb 86.6 / 122.9 kg |
Women’s Barbell Side Lunge vs Barbell Reverse Lunge Standards
How to read the table: The first number is Barbell Side Lunge; the second is Barbell Reverse Lunge. 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 | 22 / 31 lb 10 / 14.1 kg | 34 / 47 lb 15.4 / 21.3 kg | 48 / 68 lb 21.8 / 30.8 kg | 66 / 93 lb 29.9 / 42.2 kg |
| 110 lb 49.9 kg | 24 / 33 lb 10.9 / 15 kg | 36 / 50 lb 16.3 / 22.7 kg | 51 / 72 lb 23.1 / 32.7 kg | 71 / 99 lb 32.2 / 44.9 kg |
| 120 lb 54.4 kg | 25 / 35 lb 11.3 / 15.9 kg | 38 / 53 lb 17.2 / 24 kg | 54 / 77 lb 24.5 / 34.9 kg | 75 / 105 lb 34 / 47.6 kg |
| 130 lb 59 kg | 26 / 37 lb 11.8 / 16.8 kg | 40 / 55 lb 18.1 / 24.9 kg | 57 / 81 lb 25.9 / 36.7 kg | 79 / 111 lb 35.8 / 50.3 kg |
| 140 lb 63.5 kg | 28 / 39 lb 12.7 / 17.7 kg | 42 / 58 lb 19.1 / 26.3 kg | 60 / 85 lb 27.2 / 38.6 kg | 83 / 117 lb 37.6 / 53.1 kg |
| 150 lb 68 kg | 29 / 41 lb 13.2 / 18.6 kg | 44 / 61 lb 20 / 27.7 kg | 63 / 89 lb 28.6 / 40.4 kg | 87 / 122 lb 39.5 / 55.3 kg |
| 160 lb 72.6 kg | 30 / 43 lb 13.6 / 19.5 kg | 46 / 64 lb 20.9 / 29 kg | 66 / 93 lb 29.9 / 42.2 kg | 91 / 127 lb 41.3 / 57.6 kg |
| 170 lb 77.1 kg | 32 / 45 lb 14.5 / 20.4 kg | 48 / 66 lb 21.8 / 29.9 kg | 68 / 97 lb 30.8 / 44 kg | 95 / 133 lb 43.1 / 60.3 kg |
| 180 lb 81.6 kg | 33 / 46 lb 15 / 20.9 kg | 50 / 69 lb 22.7 / 31.3 kg | 71 / 101 lb 32.2 / 45.8 kg | 98 / 138 lb 44.5 / 62.6 kg |
| 190 lb 86.2 kg | 34 / 48 lb 15.4 / 21.8 kg | 52 / 71 lb 23.6 / 32.2 kg | 74 / 104 lb 33.6 / 47.2 kg | 102 / 143 lb 46.3 / 64.9 kg |
| 200 lb 90.7 kg | 35 / 50 lb 15.9 / 22.7 kg | 53 / 74 lb 24 / 33.6 kg | 76 / 108 lb 34.5 / 49 kg | 105 / 148 lb 47.6 / 67.1 kg |
| 210 lb 95.3 kg | 36 / 51 lb 16.3 / 23.1 kg | 55 / 76 lb 24.9 / 34.5 kg | 79 / 111 lb 35.8 / 50.3 kg | 109 / 153 lb 49.4 / 69.4 kg |
| 220 lb 99.8 kg | 37 / 53 lb 16.8 / 24 kg | 57 / 79 lb 25.9 / 35.8 kg | 81 / 115 lb 36.7 / 52.2 kg | 112 / 157 lb 50.8 / 71.2 kg |
| 230 lb 104.3 kg | 39 / 55 lb 17.7 / 24.9 kg | 59 / 81 lb 26.8 / 36.7 kg | 84 / 118 lb 38.1 / 53.5 kg | 116 / 162 lb 52.6 / 73.5 kg |
| 240 lb 108.9 kg | 40 / 56 lb 18.1 / 25.4 kg | 60 / 83 lb 27.2 / 37.6 kg | 86 / 122 lb 39 / 55.3 kg | 119 / 167 lb 54 / 75.7 kg |
How Your Barbell Side Lunge vs Barbell Reverse Lunge 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 barbell side lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Side 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell reverse lunge strength level
The standards use the sex-specific targets from the individual Barbell 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.
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 barbell side lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell reverse lunge | Adjust barbell reverse lunge targets to exact bodyweight with the 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 Barbell Side Lunge and Barbell Reverse Lunge 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 barbell reverse lunge standard is higher; below zero means the barbell side 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.
19.5 → 36.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell reverse lunge standard minus the barbell side lunge standard. A plus sign means the barbell reverse lunge standard is higher. A minus sign means the barbell side lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +23 lb +10.5 kg | +31 lb +14 kg | +43 lb +19.5 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +33 lb +15 kg | +46 lb +20.9 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +25 lb +11.3 kg | +35 lb +15.9 kg | +48 lb +21.7 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +51 lb +23.2 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +38 lb +17.3 kg | +52 lb +23.5 kg |
| 170 lb 77.1 kg | +18 lb +8.2 kg | +29 lb +13.1 kg | +40 lb +18.2 kg | +55 lb +25 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +42 lb +19.1 kg | +57 lb +25.8 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +31 lb +14 kg | +43 lb +19.5 kg | +59 lb +26.7 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +32 lb +14.5 kg | +44 lb +20 kg | +61 lb +27.7 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +33 lb +15 kg | +46 lb +20.9 kg | +63 lb +28.6 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +66 lb +29.9 kg |
| 230 lb 104.3 kg | +21 lb +9.5 kg | +35 lb +15.9 kg | +49 lb +22.2 kg | +67 lb +30.4 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +36 lb +16.3 kg | +51 lb +23.2 kg | +69 lb +31.3 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +38 lb +17.2 kg | +51 lb +23.2 kg | +71 lb +32.2 kg |
| 260 lb 117.9 kg | +24 lb +10.9 kg | +38 lb +17.2 kg | +53 lb +24 kg | +73 lb +33.1 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +55 lb +24.9 kg | +75 lb +34.1 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +56 lb +25.4 kg | +76 lb +34.5 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +42 lb +19 kg | +57 lb +25.9 kg | +78 lb +35.4 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +42 lb +19 kg | +58 lb +26.3 kg | +80 lb +36.3 kg |
How Women’s Barbell Side Lunge and Barbell Reverse Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.3 → 21.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell reverse lunge standard minus the barbell side lunge standard. A plus sign means the barbell reverse lunge standard is higher. A minus sign means the barbell side lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +20 lb +9 kg | +27 lb +12.3 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +21 lb +9.6 kg | +28 lb +12.7 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +11 lb +5 kg | +15 lb +6.8 kg | +24 lb +10.8 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +34 lb +15.5 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +35 lb +15.8 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +27 lb +12.3 kg | +36 lb +16.3 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +38 lb +17.2 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +40 lb +18.1 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +41 lb +18.6 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +43 lb +19.5 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +44 lb +20 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +22 lb +9.9 kg | +34 lb +15.5 kg | +45 lb +20.4 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +22 lb +9.9 kg | +34 lb +15.4 kg | +46 lb +20.9 kg |
| 240 lb 108.9 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +48 lb +21.7 kg |
Barbell Side Lunge and Barbell Reverse Lunge Exercises Used by This Calculator
This calculator uses a strict barbell side lunge test and a strict barbell reverse lunge. Use strict canonical Barbell Side Lunge and Barbell Reverse Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use a strict, repeatable Barbell Reverse Lunge
Execution rules: Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. The lifter begins standing upright with feet hip-width apart. One leg steps backward into a controlled lunge position. The rear knee descends until it lightly contacts the floor or reaches full depth. The front thigh reaches at least parallel, with the hip crease at or below knee level. Enter total barbell weight. Keep the same equipment and setup when retesting.
Enter one recent Barbell Side Lunge result and one recent Barbell Reverse Lunge result
Use each exercise’s canonical input: Weight used for Barbell Side Lunge and Total barbell weight for Barbell Reverse Lunge.
Related Tools
- Barbell Reverse Lunge — View the individual Barbell Reverse Lunge standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deficit Reverse Lunge — 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.
- Dumbbell Reverse Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.