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Lunge Standards (lb)

Lunge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our lunge standards are based on 7,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -29 lb 13 +45 lb 41 +149 lb 77 +280 lb 117 +429 lb
120 < 1 -26 lb 14 +54 lb 41 +163 lb 75 +298 lb 114 +452 lb
130 < 1 -23 lb 15 +61 lb 41 +175 lb 73 +315 lb 110 +474 lb
140 < 1 -20 lb 15 +68 lb 40 +187 lb 71 +331 lb 106 +494 lb
150 < 1 -17 lb 15 +75 lb 40 +197 lb 70 +346 lb 103 +513 lb
160 < 1 -15 lb 16 +81 lb 39 +207 lb 68 +360 lb 100 +530 lb
170 < 1 -13 lb 16 +86 lb 39 +216 lb 66 +372 lb 97 +546 lb
180 < 1 -11 lb 16 +92 lb 38 +225 lb 65 +384 lb 94 +561 lb
190 < 1 -9 lb 16 +96 lb 37 +233 lb 63 +396 lb 91 +576 lb
200 < 1 -8 lb 16 +101 lb 37 +240 lb 61 +406 lb 89 +589 lb
210 < 1 -7 lb 15 +105 lb 36 +247 lb 60 +416 lb 86 +601 lb
220 1 -6 lb 15 +108 lb 35 +253 lb 58 +425 lb 84 +613 lb
230 1 -5 lb 15 +111 lb 34 +259 lb 57 +433 lb 82 +624 lb
240 1 -4 lb 15 +114 lb 34 +265 lb 56 +441 lb 80 +635 lb
250 1 -4 lb 15 +117 lb 33 +270 lb 54 +449 lb 78 +644 lb
260 1 -4 lb 14 +119 lb 32 +274 lb 53 +456 lb 76 +654 lb
270 1 -4 lb 14 +122 lb 31 +279 lb 52 +462 lb 74 +662 lb
280 1 -4 lb 14 +123 lb 31 +283 lb 51 +468 lb 72 +671 lb
290 1 -5 lb 13 +125 lb 30 +286 lb 50 +474 lb 71 +678 lb
300 1 -5 lb 13 +126 lb 29 +290 lb 48 +480 lb 69 +686 lb
310 1 -6 lb 13 +127 lb 29 +293 lb 47 +485 lb 67 +692 lb
All < 1 14 39 69 102

These male standards were last updated 4 days ago and are based on 3,000 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -33 lb 8 +21 lb 32 +96 lb 64 +190 lb 100 +297 lb
100 < 1 -31 lb 9 +27 lb 32 +106 lb 62 +205 lb 96 +317 lb
110 < 1 -30 lb 10 +32 lb 32 +116 lb 60 +218 lb 92 +334 lb
120 < 1 -29 lb 10 +37 lb 32 +124 lb 58 +231 lb 88 +350 lb
130 < 1 -28 lb 10 +41 lb 31 +132 lb 56 +242 lb 85 +365 lb
140 < 1 -27 lb 10 +45 lb 30 +139 lb 55 +252 lb 82 +378 lb
150 < 1 -26 lb 10 +48 lb 30 +145 lb 53 +261 lb 79 +390 lb
160 < 1 -26 lb 10 +51 lb 29 +151 lb 51 +270 lb 76 +401 lb
170 < 1 -26 lb 10 +54 lb 28 +156 lb 49 +278 lb 73 +412 lb
180 < 1 -27 lb 10 +56 lb 27 +161 lb 48 +285 lb 71 +421 lb
190 < 1 -27 lb 10 +57 lb 26 +165 lb 46 +291 lb 68 +430 lb
200 < 1 -28 lb 10 +59 lb 26 +168 lb 45 +297 lb 66 +438 lb
210 < 1 -29 lb 9 +60 lb 25 +171 lb 44 +302 lb 64 +445 lb
220 < 1 -30 lb 9 +61 lb 24 +174 lb 42 +307 lb 62 +451 lb
230 < 1 -31 lb 9 +61 lb 24 +177 lb 41 +311 lb 60 +458 lb
240 < 1 -33 lb 9 +61 lb 23 +179 lb 40 +315 lb 58 +463 lb
250 < 1 -35 lb 9 +61 lb 22 +180 lb 39 +319 lb 57 +468 lb
260 < 1 -36 lb 8 +61 lb 21 +182 lb 38 +322 lb 55 +473 lb
All < 1 9 30 57 87

These female standards were last updated 4 days ago and are based on 950 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 11,361,000 lifts Squat 6,593,000 lifts Deadlift 6,732,000 lifts Shoulder Press 1,713,000 lifts Military Press 219,000 lifts Barbell Curl 822,000 lifts Front Squat 545,000 lifts Incline Bench Press 341,000 lifts Bent Over Row 535,000 lifts Hex Bar Deadlift 260,000 lifts Sumo Deadlift 87,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts Close Grip Bench Press 40,000 lifts Rack Pull 31,000 lifts EZ Bar Curl 9,000 lifts Seated Shoulder Press 32,000 lifts Lying Tricep Extension 59,000 lifts T-Bar Row 66,000 lifts Preacher Curl 28,000 lifts Barbell Shrug 96,000 lifts Decline Bench Press 66,000 lifts Tricep Extension 45,000 lifts Box Squat 19,000 lifts Barbell Lunge 10,000 lifts Bulgarian Split Squat 9,000 lifts Pendlay Row 45,000 lifts Floor Press 12,000 lifts Stiff Legged Deadlift 14,000 lifts Upright Row 44,000 lifts Reverse Barbell Curl 1,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Good Morning 25,000 lifts Split Squat 5,000 lifts Reverse Wrist Curl 3,000 lifts Reverse Grip Bench Press 905 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 932,000 lifts Push Ups 449,000 lifts Dips 374,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Crunches 30,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Burpees 10,000 lifts Single Leg Squat 16,000 lifts Lunge 7,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Glute Bridge 859 lifts Back Extension 1,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 818 lifts Inverted Row 772 lifts Glute Ham Raise 393 lifts Hanging Leg Raise 1,000 lifts Lying Leg Raise 703 lifts

Olympic

Power Clean 408,000 lifts Clean and Jerk 152,000 lifts Snatch 155,000 lifts Clean 120,000 lifts Hang Clean 3,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Clean and Press 106,000 lifts Power Snatch 8,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 797,000 lifts Dumbbell Curl 636,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 191,000 lifts Dumbbell Row 155,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Dumbbell Front Raise 37,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Decline Dumbbell Bench Press 5,000 lifts Chest Supported Dumbbell Row 969 lifts Dumbbell Pullover 8,000 lifts Dumbbell Concentration Curl 30,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 65,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Vertical Leg Press 17,000 lifts Hip Abduction 10,000 lifts Lying Leg Curl 34,000 lifts Seated Calf Raise 10,000 lifts Seated Leg Curl 44,000 lifts Hack Squat 15,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Rope Pushdown 53,000 lifts Tricep Pushdown 76,000 lifts Face Pull 13,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 747 lifts Cable Pull Through 469 lifts Cable Crunch 843 lifts + More Exercises

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Exercise Comparisons

Compare lunge versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Muscle Ups Crunches Sit Ups Diamond Pushups One Arm Pull Ups One Arm Push Ups Burpees Single Leg Squat Russian Twist Neutral Grip Pull Ups Glute Bridge Back Extension Handstand Push Ups Toes To Bar Inverted Row Glute Ham Raise Hanging Leg Raise Lying Leg Raise

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