Side Lunge vs Dumbbell Curtsy Lunge Strength Standards
Compare your barbell side lunge and dumbbell curtsy 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. and entered load is total combined dumbbell load from both dumbbells, not per-hand load.. 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 Dumbbell Curtsy Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell side lunge and dumbbell curtsy 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 dumbbell curtsy 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 / Dumbbell Curtsy 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 Dumbbell Curtsy Lunge Standards
How to read the table: The first number is Barbell Side Lunge; the second is Dumbbell Curtsy 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 / 34 lb 16.3 / 15.4 kg | 53 / 53 lb 24 / 24 kg | 76 / 78 lb 34.5 / 35.4 kg | 104 / 106 lb 47.2 / 48.1 kg |
| 130 lb 59 kg | 38 / 36 lb 17.2 / 16.3 kg | 56 / 56 lb 25.4 / 25.4 kg | 80 / 82 lb 36.3 / 37.2 kg | 109 / 112 lb 49.4 / 50.8 kg |
| 140 lb 63.5 kg | 40 / 38 lb 18.1 / 17.2 kg | 59 / 59 lb 26.8 / 26.8 kg | 84 / 86 lb 38.1 / 39 kg | 115 / 117 lb 52.2 / 53.1 kg |
| 150 lb 68 kg | 42 / 39 lb 19.1 / 17.7 kg | 62 / 62 lb 28.1 / 28.1 kg | 88 / 91 lb 39.9 / 41.3 kg | 120 / 123 lb 54.4 / 55.8 kg |
| 160 lb 72.6 kg | 44 / 41 lb 20 / 18.6 kg | 64 / 64 lb 29 / 29 kg | 92 / 95 lb 41.7 / 43.1 kg | 126 / 128 lb 57.2 / 58.1 kg |
| 170 lb 77.1 kg | 45 / 43 lb 20.4 / 19.5 kg | 67 / 67 lb 30.4 / 30.4 kg | 96 / 98 lb 43.5 / 44.5 kg | 131 / 134 lb 59.4 / 60.8 kg |
| 180 lb 81.6 kg | 47 / 44 lb 21.3 / 20 kg | 69 / 69 lb 31.3 / 31.3 kg | 99 / 102 lb 44.9 / 46.3 kg | 136 / 139 lb 61.7 / 63 kg |
| 190 lb 86.2 kg | 49 / 46 lb 22.2 / 20.9 kg | 72 / 72 lb 32.7 / 32.7 kg | 103 / 106 lb 46.7 / 48.1 kg | 141 / 144 lb 64 / 65.3 kg |
| 200 lb 90.7 kg | 51 / 48 lb 23.1 / 21.8 kg | 75 / 75 lb 34 / 34 kg | 107 / 110 lb 48.5 / 49.9 kg | 146 / 149 lb 66.2 / 67.6 kg |
| 210 lb 95.3 kg | 52 / 49 lb 23.6 / 22.2 kg | 77 / 77 lb 34.9 / 34.9 kg | 110 / 113 lb 49.9 / 51.3 kg | 151 / 154 lb 68.5 / 69.9 kg |
| 220 lb 99.8 kg | 54 / 51 lb 24.5 / 23.1 kg | 79 / 79 lb 35.8 / 35.8 kg | 114 / 117 lb 51.7 / 53.1 kg | 155 / 159 lb 70.3 / 72.1 kg |
| 230 lb 104.3 kg | 56 / 52 lb 25.4 / 23.6 kg | 82 / 82 lb 37.2 / 37.2 kg | 117 / 120 lb 53.1 / 54.4 kg | 160 / 164 lb 72.6 / 74.4 kg |
| 240 lb 108.9 kg | 57 / 54 lb 25.9 / 24.5 kg | 84 / 84 lb 38.1 / 38.1 kg | 120 / 124 lb 54.4 / 56.2 kg | 165 / 168 lb 74.8 / 76.2 kg |
| 250 lb 113.4 kg | 59 / 55 lb 26.8 / 24.9 kg | 86 / 86 lb 39 / 39 kg | 124 / 127 lb 56.2 / 57.6 kg | 169 / 173 lb 76.7 / 78.5 kg |
| 260 lb 117.9 kg | 60 / 57 lb 27.2 / 25.9 kg | 89 / 89 lb 40.4 / 40.4 kg | 127 / 131 lb 57.6 / 59.4 kg | 174 / 177 lb 78.9 / 80.3 kg |
| 270 lb 122.5 kg | 62 / 58 lb 28.1 / 26.3 kg | 91 / 91 lb 41.3 / 41.3 kg | 130 / 134 lb 59 / 60.8 kg | 178 / 182 lb 80.7 / 82.6 kg |
| 280 lb 127 kg | 63 / 60 lb 28.6 / 27.2 kg | 93 / 93 lb 42.2 / 42.2 kg | 133 / 137 lb 60.3 / 62.1 kg | 183 / 186 lb 83 / 84.4 kg |
| 290 lb 131.5 kg | 65 / 61 lb 29.5 / 27.7 kg | 95 / 95 lb 43.1 / 43.1 kg | 137 / 141 lb 62.1 / 64 kg | 187 / 191 lb 84.8 / 86.6 kg |
| 300 lb 136.1 kg | 66 / 62 lb 29.9 / 28.1 kg | 98 / 98 lb 44.5 / 44.5 kg | 140 / 144 lb 63.5 / 65.3 kg | 191 / 195 lb 86.6 / 88.5 kg |
Women’s Barbell Side Lunge vs Dumbbell Curtsy Lunge Standards
How to read the table: The first number is Barbell Side Lunge; the second is Dumbbell Curtsy 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 / 20 lb 10 / 9.1 kg | 34 / 32 lb 15.4 / 14.5 kg | 48 / 48 lb 21.8 / 21.8 kg | 66 / 66 lb 29.9 / 29.9 kg |
| 110 lb 49.9 kg | 24 / 21 lb 10.9 / 9.5 kg | 36 / 34 lb 16.3 / 15.4 kg | 51 / 51 lb 23.1 / 23.1 kg | 71 / 71 lb 32.2 / 32.2 kg |
| 120 lb 54.4 kg | 25 / 22 lb 11.3 / 10 kg | 38 / 36 lb 17.2 / 16.3 kg | 54 / 54 lb 24.5 / 24.5 kg | 75 / 75 lb 34 / 34 kg |
| 130 lb 59 kg | 26 / 24 lb 11.8 / 10.9 kg | 40 / 38 lb 18.1 / 17.2 kg | 57 / 57 lb 25.9 / 25.9 kg | 79 / 79 lb 35.8 / 35.8 kg |
| 140 lb 63.5 kg | 28 / 25 lb 12.7 / 11.3 kg | 42 / 40 lb 19.1 / 18.1 kg | 60 / 60 lb 27.2 / 27.2 kg | 83 / 83 lb 37.6 / 37.6 kg |
| 150 lb 68 kg | 29 / 26 lb 13.2 / 11.8 kg | 44 / 42 lb 20 / 19.1 kg | 63 / 63 lb 28.6 / 28.6 kg | 87 / 87 lb 39.5 / 39.5 kg |
| 160 lb 72.6 kg | 30 / 27 lb 13.6 / 12.2 kg | 46 / 44 lb 20.9 / 20 kg | 66 / 66 lb 29.9 / 29.9 kg | 91 / 91 lb 41.3 / 41.3 kg |
| 170 lb 77.1 kg | 32 / 28 lb 14.5 / 12.7 kg | 48 / 46 lb 21.8 / 20.9 kg | 68 / 68 lb 30.8 / 30.8 kg | 95 / 95 lb 43.1 / 43.1 kg |
| 180 lb 81.6 kg | 33 / 29 lb 15 / 13.2 kg | 50 / 47 lb 22.7 / 21.3 kg | 71 / 71 lb 32.2 / 32.2 kg | 98 / 98 lb 44.5 / 44.5 kg |
| 190 lb 86.2 kg | 34 / 30 lb 15.4 / 13.6 kg | 52 / 49 lb 23.6 / 22.2 kg | 74 / 74 lb 33.6 / 33.6 kg | 102 / 102 lb 46.3 / 46.3 kg |
| 200 lb 90.7 kg | 35 / 31 lb 15.9 / 14.1 kg | 53 / 51 lb 24 / 23.1 kg | 76 / 76 lb 34.5 / 34.5 kg | 105 / 105 lb 47.6 / 47.6 kg |
| 210 lb 95.3 kg | 36 / 33 lb 16.3 / 15 kg | 55 / 53 lb 24.9 / 24 kg | 79 / 79 lb 35.8 / 35.8 kg | 109 / 109 lb 49.4 / 49.4 kg |
| 220 lb 99.8 kg | 37 / 34 lb 16.8 / 15.4 kg | 57 / 54 lb 25.9 / 24.5 kg | 81 / 81 lb 36.7 / 36.7 kg | 112 / 112 lb 50.8 / 50.8 kg |
| 230 lb 104.3 kg | 39 / 35 lb 17.7 / 15.9 kg | 59 / 56 lb 26.8 / 25.4 kg | 84 / 84 lb 38.1 / 38.1 kg | 116 / 116 lb 52.6 / 52.6 kg |
| 240 lb 108.9 kg | 40 / 36 lb 18.1 / 16.3 kg | 60 / 57 lb 27.2 / 25.9 kg | 86 / 86 lb 39 / 39 kg | 119 / 119 lb 54 / 54 kg |
How Your Barbell Side Lunge vs Dumbbell Curtsy 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 dumbbell curtsy lunge strength level
The standards use the sex-specific thresholds from the individual Dumbbell Curtsy 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.
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 dumbbell curtsy lunge | 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 Barbell Side Lunge and Dumbbell Curtsy 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 dumbbell curtsy 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 barbell side lunge and dumbbell curtsy lunge standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 240 lb, 260 lb, and 280 lb.
Advanced and Elite at every displayed bodyweight.
0.9 → 1.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell curtsy lunge standard minus the barbell side lunge standard. A plus sign means the dumbbell curtsy 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 | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +2 lb +0.9 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +2 lb +0.9 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +2 lb +0.9 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | 0 lb 0 kg | +2 lb +1 kg | +3 lb +1.4 kg |
| 180 lb 81.6 kg | −3 lb −1.3 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 190 lb 86.2 kg | −3 lb −1.3 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.3 kg |
| 200 lb 90.7 kg | −3 lb −1.3 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +3 lb +1.4 kg |
| 220 lb 99.8 kg | −3 lb −1.4 kg | 0 lb 0 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | 0 lb 0 kg | +3 lb +1.3 kg | +4 lb +1.8 kg |
| 240 lb 108.9 kg | −3 lb −1.4 kg | 0 lb 0 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 250 lb 113.4 kg | −4 lb −1.9 kg | 0 lb 0 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 260 lb 117.9 kg | −3 lb −1.3 kg | 0 lb 0 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 270 lb 122.5 kg | −4 lb −1.8 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.9 kg |
| 280 lb 127 kg | −3 lb −1.4 kg | 0 lb 0 kg | +4 lb +1.8 kg | +3 lb +1.4 kg |
| 290 lb 131.5 kg | −4 lb −1.8 kg | 0 lb 0 kg | +4 lb +1.9 kg | +4 lb +1.8 kg |
| 300 lb 136.1 kg | −4 lb −1.8 kg | 0 lb 0 kg | +4 lb +1.8 kg | +4 lb +1.9 kg |
How Women’s Barbell Side Lunge and Dumbbell Curtsy Lunge Standards Differ
What the women’s data shows:
The barbell side lunge and dumbbell curtsy lunge standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 210 lb, and 220 lb.
Novice and Intermediate at every displayed bodyweight.
0 → 0 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell curtsy lunge standard minus the barbell side lunge standard. A plus sign means the dumbbell curtsy 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 | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −2 lb −1 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | −3 lb −1.3 kg | −2 lb −0.9 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −3 lb −1.4 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −3 lb −1.3 kg | 0 lb 0 kg | 0 lb 0 kg |
Barbell Side Lunge and Dumbbell Curtsy Lunge Exercises Used by This Calculator
This calculator uses a strict barbell side lunge test and a strict dumbbell curtsy lunge test. Use strict canonical Barbell Side Lunge and Dumbbell Curtsy 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 the canonical Dumbbell Curtsy Lunge setup and load convention
entered load is total combined dumbbell load from both dumbbells, not per-hand load. total valid reps across both legs combined Step diagonally backward into a controlled curtsy lunge to valid depth while keeping knee tracking and hip control, then return to standing without hand support or dumbbell swing. A valid finish requires full controlled standing recovery with hips and knees stable, dumbbells controlled, and no knee collapse, stumble, or assisted balance. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Side Lunge result and one recent Dumbbell Curtsy Lunge 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 Curtsy Lunge — View the individual Dumbbell Curtsy Lunge standards and next strength-level target.
- 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.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.