Smith Machine Split Squat vs Barbell Reverse Lunge Strength Standards
Compare your smith machine split squat 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: Total external load for Smith Machine Split Squat and Total barbell weight for Barbell Reverse Lunge. Use the total effective Smith machine bar load, including the Smith bar and plates according to the machine convention 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.
Smith Machine Split Squat vs Barbell Reverse Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine split squat 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 smith machine split squat 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 Smith Machine Split Squat / 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 Smith Machine Split Squat vs Barbell Reverse Lunge Standards
How to read the table: The first number is Smith Machine Split Squat; 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 | 53 / 50 lb 24 / 22.7 kg | 84 / 76 lb 38.1 / 34.5 kg | 120 / 107 lb 54.4 / 48.5 kg | 157 / 147 lb 71.2 / 66.7 kg |
| 130 lb 59 kg | 56 / 53 lb 25.4 / 24 kg | 89 / 80 lb 40.4 / 36.3 kg | 127 / 113 lb 57.6 / 51.3 kg | 165 / 155 lb 74.8 / 70.3 kg |
| 140 lb 63.5 kg | 59 / 55 lb 26.8 / 24.9 kg | 93 / 84 lb 42.2 / 38.1 kg | 133 / 119 lb 60.3 / 54 kg | 174 / 163 lb 78.9 / 73.9 kg |
| 150 lb 68 kg | 62 / 58 lb 28.1 / 26.3 kg | 97 / 88 lb 44 / 39.9 kg | 139 / 125 lb 63 / 56.7 kg | 182 / 171 lb 82.6 / 77.6 kg |
| 160 lb 72.6 kg | 64 / 61 lb 29 / 27.7 kg | 102 / 92 lb 46.3 / 41.7 kg | 145 / 130 lb 65.8 / 59 kg | 190 / 178 lb 86.2 / 80.7 kg |
| 170 lb 77.1 kg | 67 / 63 lb 30.4 / 28.6 kg | 106 / 96 lb 48.1 / 43.5 kg | 151 / 136 lb 68.5 / 61.7 kg | 198 / 186 lb 89.8 / 84.4 kg |
| 180 lb 81.6 kg | 69 / 66 lb 31.3 / 29.9 kg | 110 / 99 lb 49.9 / 44.9 kg | 157 / 141 lb 71.2 / 64 kg | 205 / 193 lb 93 / 87.5 kg |
| 190 lb 86.2 kg | 72 / 68 lb 32.7 / 30.8 kg | 114 / 103 lb 51.7 / 46.7 kg | 163 / 146 lb 73.9 / 66.2 kg | 213 / 200 lb 96.6 / 90.7 kg |
| 200 lb 90.7 kg | 75 / 70 lb 34 / 31.8 kg | 118 / 107 lb 53.5 / 48.5 kg | 169 / 151 lb 76.7 / 68.5 kg | 220 / 207 lb 99.8 / 93.9 kg |
| 210 lb 95.3 kg | 77 / 73 lb 34.9 / 33.1 kg | 122 / 110 lb 55.3 / 49.9 kg | 174 / 156 lb 78.9 / 70.8 kg | 228 / 214 lb 103.4 / 97.1 kg |
| 220 lb 99.8 kg | 79 / 75 lb 35.8 / 34 kg | 126 / 114 lb 57.2 / 51.7 kg | 180 / 161 lb 81.6 / 73 kg | 235 / 221 lb 106.6 / 100.2 kg |
| 230 lb 104.3 kg | 82 / 77 lb 37.2 / 34.9 kg | 129 / 117 lb 58.5 / 53.1 kg | 185 / 166 lb 83.9 / 75.3 kg | 242 / 227 lb 109.8 / 103 kg |
| 240 lb 108.9 kg | 84 / 79 lb 38.1 / 35.8 kg | 133 / 120 lb 60.3 / 54.4 kg | 190 / 171 lb 86.2 / 77.6 kg | 249 / 234 lb 112.9 / 106.1 kg |
| 250 lb 113.4 kg | 86 / 82 lb 39 / 37.2 kg | 137 / 124 lb 62.1 / 56.2 kg | 196 / 175 lb 88.9 / 79.4 kg | 256 / 240 lb 116.1 / 108.9 kg |
| 260 lb 117.9 kg | 89 / 84 lb 40.4 / 38.1 kg | 141 / 127 lb 64 / 57.6 kg | 201 / 180 lb 91.2 / 81.6 kg | 263 / 247 lb 119.3 / 112 kg |
| 270 lb 122.5 kg | 91 / 86 lb 41.3 / 39 kg | 144 / 130 lb 65.3 / 59 kg | 206 / 185 lb 93.4 / 83.9 kg | 269 / 253 lb 122 / 114.8 kg |
| 280 lb 127 kg | 93 / 88 lb 42.2 / 39.9 kg | 148 / 133 lb 67.1 / 60.3 kg | 211 / 189 lb 95.7 / 85.7 kg | 276 / 259 lb 125.2 / 117.5 kg |
| 290 lb 131.5 kg | 95 / 90 lb 43.1 / 40.8 kg | 151 / 137 lb 68.5 / 62.1 kg | 216 / 194 lb 98 / 88 kg | 282 / 265 lb 127.9 / 120.2 kg |
| 300 lb 136.1 kg | 98 / 92 lb 44.5 / 41.7 kg | 155 / 140 lb 70.3 / 63.5 kg | 221 / 198 lb 100.2 / 89.8 kg | 289 / 271 lb 131.1 / 122.9 kg |
Women’s Smith Machine Split Squat vs Barbell Reverse Lunge Standards
How to read the table: The first number is Smith Machine Split Squat; 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 | 32 / 31 lb 14.5 / 14.1 kg | 53 / 47 lb 24 / 21.3 kg | 78 / 68 lb 35.4 / 30.8 kg | 103 / 93 lb 46.7 / 42.2 kg |
| 110 lb 49.9 kg | 34 / 33 lb 15.4 / 15 kg | 56 / 50 lb 25.4 / 22.7 kg | 83 / 72 lb 37.6 / 32.7 kg | 110 / 99 lb 49.9 / 44.9 kg |
| 120 lb 54.4 kg | 36 / 35 lb 16.3 / 15.9 kg | 59 / 53 lb 26.8 / 24 kg | 88 / 77 lb 39.9 / 34.9 kg | 116 / 105 lb 52.6 / 47.6 kg |
| 130 lb 59 kg | 38 / 37 lb 17.2 / 16.8 kg | 63 / 55 lb 28.6 / 24.9 kg | 93 / 81 lb 42.2 / 36.7 kg | 123 / 111 lb 55.8 / 50.3 kg |
| 140 lb 63.5 kg | 40 / 39 lb 18.1 / 17.7 kg | 66 / 58 lb 29.9 / 26.3 kg | 97 / 85 lb 44 / 38.6 kg | 129 / 117 lb 58.5 / 53.1 kg |
| 150 lb 68 kg | 42 / 41 lb 19.1 / 18.6 kg | 69 / 61 lb 31.3 / 27.7 kg | 102 / 89 lb 46.3 / 40.4 kg | 135 / 122 lb 61.2 / 55.3 kg |
| 160 lb 72.6 kg | 44 / 43 lb 20 / 19.5 kg | 72 / 64 lb 32.7 / 29 kg | 106 / 93 lb 48.1 / 42.2 kg | 141 / 127 lb 64 / 57.6 kg |
| 170 lb 77.1 kg | 46 / 45 lb 20.9 / 20.4 kg | 75 / 66 lb 34 / 29.9 kg | 111 / 97 lb 50.3 / 44 kg | 147 / 133 lb 66.7 / 60.3 kg |
| 180 lb 81.6 kg | 47 / 46 lb 21.3 / 20.9 kg | 78 / 69 lb 35.4 / 31.3 kg | 115 / 101 lb 52.2 / 45.8 kg | 152 / 138 lb 68.9 / 62.6 kg |
| 190 lb 86.2 kg | 49 / 48 lb 22.2 / 21.8 kg | 81 / 71 lb 36.7 / 32.2 kg | 119 / 104 lb 54 / 47.2 kg | 158 / 143 lb 71.7 / 64.9 kg |
| 200 lb 90.7 kg | 51 / 50 lb 23.1 / 22.7 kg | 84 / 74 lb 38.1 / 33.6 kg | 124 / 108 lb 56.2 / 49 kg | 164 / 148 lb 74.4 / 67.1 kg |
| 210 lb 95.3 kg | 53 / 51 lb 24 / 23.1 kg | 86 / 76 lb 39 / 34.5 kg | 128 / 111 lb 58.1 / 50.3 kg | 169 / 153 lb 76.7 / 69.4 kg |
| 220 lb 99.8 kg | 54 / 53 lb 24.5 / 24 kg | 89 / 79 lb 40.4 / 35.8 kg | 132 / 115 lb 59.9 / 52.2 kg | 174 / 157 lb 78.9 / 71.2 kg |
| 230 lb 104.3 kg | 56 / 55 lb 25.4 / 24.9 kg | 92 / 81 lb 41.7 / 36.7 kg | 136 / 118 lb 61.7 / 53.5 kg | 180 / 162 lb 81.6 / 73.5 kg |
| 240 lb 108.9 kg | 57 / 56 lb 25.9 / 25.4 kg | 94 / 83 lb 42.6 / 37.6 kg | 140 / 122 lb 63.5 / 55.3 kg | 185 / 167 lb 83.9 / 75.7 kg |
How Your Smith Machine Split Squat 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 smith machine split squat strength level
The standards use the sex-specific thresholds from the individual Smith Machine 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.
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 smith machine split squat | 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 Smith Machine Split Squat 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 smith machine split squat 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 smith machine split squat and barbell reverse lunge standards are within 3 lb at 120 lb, 130 lb, 160 lb, and 180 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.5 → 8.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell reverse lunge standard minus the smith machine split squat standard. A plus sign means the barbell reverse lunge standard is higher. A minus sign means the smith machine split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.3 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −10 lb −4.5 kg |
| 130 lb 59 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −10 lb −4.5 kg |
| 140 lb 63.5 kg | −4 lb −1.9 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −11 lb −5 kg |
| 150 lb 68 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −11 lb −5 kg |
| 160 lb 72.6 kg | −3 lb −1.3 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −12 lb −5.5 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −12 lb −5.4 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −11 lb −5 kg | −16 lb −7.2 kg | −12 lb −5.5 kg |
| 190 lb 86.2 kg | −4 lb −1.9 kg | −11 lb −5 kg | −17 lb −7.7 kg | −13 lb −5.9 kg |
| 200 lb 90.7 kg | −5 lb −2.2 kg | −11 lb −5 kg | −18 lb −8.2 kg | −13 lb −5.9 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −14 lb −6.3 kg |
| 220 lb 99.8 kg | −4 lb −1.8 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −14 lb −6.4 kg |
| 230 lb 104.3 kg | −5 lb −2.3 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −15 lb −6.8 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −15 lb −6.8 kg |
| 250 lb 113.4 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −16 lb −7.2 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −14 lb −6.4 kg | −21 lb −9.6 kg | −16 lb −7.3 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −16 lb −7.2 kg |
| 280 lb 127 kg | −5 lb −2.3 kg | −15 lb −6.8 kg | −22 lb −10 kg | −17 lb −7.7 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −14 lb −6.4 kg | −22 lb −10 kg | −17 lb −7.7 kg |
| 300 lb 136.1 kg | −6 lb −2.8 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −18 lb −8.2 kg |
How Women’s Smith Machine Split Squat and Barbell Reverse Lunge Standards Differ
What the women’s data shows:
The smith machine split squat and barbell reverse lunge standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.5 → 8.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell reverse lunge standard minus the smith machine split squat standard. A plus sign means the barbell reverse lunge standard is higher. A minus sign means the smith machine split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.4 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | −1 lb −0.4 kg | −6 lb −2.7 kg | −11 lb −4.9 kg | −11 lb −5 kg |
| 120 lb 54.4 kg | −1 lb −0.4 kg | −6 lb −2.8 kg | −11 lb −5 kg | −11 lb −5 kg |
| 130 lb 59 kg | −1 lb −0.4 kg | −8 lb −3.7 kg | −12 lb −5.5 kg | −12 lb −5.5 kg |
| 140 lb 63.5 kg | −1 lb −0.4 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −12 lb −5.4 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −13 lb −5.9 kg |
| 160 lb 72.6 kg | −1 lb −0.5 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −14 lb −6.4 kg |
| 170 lb 77.1 kg | −1 lb −0.5 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −14 lb −6.4 kg |
| 180 lb 81.6 kg | −1 lb −0.4 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −14 lb −6.3 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | −1 lb −0.4 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −16 lb −7.3 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | −10 lb −4.5 kg | −17 lb −7.8 kg | −16 lb −7.3 kg |
| 220 lb 99.8 kg | −1 lb −0.5 kg | −10 lb −4.6 kg | −17 lb −7.7 kg | −17 lb −7.7 kg |
| 230 lb 104.3 kg | −1 lb −0.5 kg | −11 lb −5 kg | −18 lb −8.2 kg | −18 lb −8.1 kg |
| 240 lb 108.9 kg | −1 lb −0.5 kg | −11 lb −5 kg | −18 lb −8.2 kg | −18 lb −8.2 kg |
Smith Machine Split Squat and Barbell Reverse Lunge Exercises Used by This Calculator
This calculator uses a strict smith machine split squat test and a strict barbell reverse lunge. Use strict canonical Smith Machine Split Squat and Barbell Reverse Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Smith Machine Split Squat setup and load convention
the total effective Smith machine bar load, including the Smith bar and plates according to the machine convention total reps across both legs combined use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce, or stance drift Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted 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 Smith Machine Split Squat result and one recent Barbell Reverse Lunge result
Use each exercise’s canonical input: Total external load for Smith Machine Split Squat and Total barbell weight for Barbell Reverse Lunge.
Related Tools
- Smith Machine Split Squat — View the individual Smith Machine Split Squat standards and next strength-level target.
- Barbell Reverse Lunge — View the individual Barbell Reverse Lunge standards and next strength-level target.
- Smith Machine Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Bulgarian Split Squat — 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 Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.