Walking Lunge vs Split Squat Strength Standards
Compare your walking 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.
Neither exercise uses external load. For Walking Lunge, enter total strict alternating steps across both legs. For Split Squat, enter the last strict rep count both sides can match. Use one continuous forward-moving set of strict alternating bodyweight walking 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.
Walking 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 Walking 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 | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 130 lb 59 kg | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 140 lb 63.5 kg | Walking Lunge:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Walking Lunge:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 150 lb 68 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 160 lb 72.6 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 170 lb 77.1 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 180 lb 81.6 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 190 lb 86.2 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 200 lb 90.7 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 210 lb 95.3 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 220 lb 99.8 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 230 lb 104.3 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 240 lb 108.9 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 250 lb 113.4 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 260 lb 117.9 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 270 lb 122.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 280 lb 127 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 290 lb 131.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 300 lb 136.1 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Walking Lunge:Under 30: 64 reps30–39: 58 reps40–49: 51 reps50–59: 42 reps60+: 32 reps Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
Women’s Walking 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 | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 43 reps30–39: 39 reps40–49: 34 reps50–59: 28 reps60+: 22 reps Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 110 lb 49.9 kg | Walking Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Walking Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Walking Lunge:Under 30: 43 reps30–39: 39 reps40–49: 34 reps50–59: 28 reps60+: 22 reps Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Walking Lunge:Under 30: 72 reps30–39: 65 reps40–49: 58 reps50–59: 47 reps60+: 36 reps Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 120 lb 54.4 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 130 lb 59 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 140 lb 63.5 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 150 lb 68 kg | Walking Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Walking Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Walking Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Walking Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 160 lb 72.6 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Walking Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Walking Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Walking Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Walking Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
How Your Walking 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 Walking 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 forward-moving 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 walking lunge | Rate one continuous bodyweight walking-lunge set by total alternating repetitions without converting reps into weight. Measurement: Total strict alternating steps. |
| 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 Walking Lunge and Split Squat Standards Differ
What the men’s standards show:
Walking Lunge Elite targets90 reps → 45 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 Walking Lunge and Split Squat Standards Differ
What the women’s standards show:
Walking Lunge Elite targets72 reps → 36 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.
Walking Lunge and Split Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight walking lunge and a bodyweight static split squat. Use one continuous forward-moving bodyweight walking-lunge set and strict static bodyweight split-squat sets under each tool’s stance, depth, transition, alternation, and counting rules. Do not substitute weighted, reverse, stationary-lunge, Bulgarian, assisted, partial, same-side, balance-reset, or mismatched-side reps.
Count total alternating forward steps across both legs
Use one continuous forward-moving bodyweight set, reach strict lunge depth, regain standing control through each transition, and alternate legs. Enter the total left-plus-right rep count. Do not count weighted, reverse, stationary, 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 Walking Lunge rep test and one Split Squat rep test
Enter total strict alternating steps for Walking Lunge and the last strict per-side count both sides can match for Split Squat. Use no external load and select the applicable cohort inputs.
Related Tools
- Walking Lunge Strength Standards — View the individual Walking 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.
- Reverse 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 Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.