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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 6,000 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 -32 lb 12 +43 lb 41 +148 lb 77 +281 lb 118 +433 lb
120 < 1 -28 lb 13 +52 lb 41 +162 lb 76 +300 lb 115 +457 lb
130 < 1 -25 lb 14 +60 lb 41 +175 lb 74 +318 lb 111 +480 lb
140 < 1 -22 lb 15 +67 lb 41 +188 lb 72 +335 lb 108 +501 lb
150 < 1 -19 lb 15 +74 lb 40 +199 lb 71 +350 lb 105 +521 lb
160 < 1 -16 lb 16 +81 lb 40 +209 lb 69 +365 lb 102 +539 lb
170 < 1 -14 lb 16 +87 lb 39 +219 lb 67 +379 lb 99 +556 lb
180 < 1 -12 lb 16 +93 lb 39 +228 lb 66 +391 lb 96 +572 lb
190 < 1 -10 lb 16 +98 lb 38 +237 lb 64 +403 lb 93 +587 lb
200 < 1 -8 lb 16 +103 lb 37 +245 lb 63 +414 lb 91 +602 lb
210 < 1 -6 lb 16 +107 lb 37 +252 lb 61 +425 lb 88 +615 lb
220 1 -5 lb 16 +111 lb 36 +259 lb 60 +435 lb 86 +628 lb
230 1 -4 lb 15 +115 lb 35 +266 lb 58 +444 lb 84 +639 lb
240 1 -3 lb 15 +118 lb 34 +272 lb 57 +453 lb 82 +651 lb
250 1 -2 lb 15 +121 lb 34 +277 lb 56 +461 lb 80 +661 lb
260 1 -2 lb 15 +124 lb 33 +283 lb 55 +468 lb 78 +671 lb
270 1 -2 lb 15 +127 lb 32 +287 lb 53 +476 lb 76 +681 lb
280 1 -1 lb 14 +129 lb 32 +292 lb 52 +482 lb 74 +689 lb
290 1 -2 lb 14 +131 lb 31 +296 lb 51 +489 lb 73 +698 lb
300 1 -2 lb 14 +133 lb 30 +300 lb 50 +495 lb 71 +706 lb
310 1 -2 lb 13 +134 lb 30 +303 lb 49 +500 lb 70 +713 lb
All < 1 14 39 70 104

These male standards were last updated a week ago and are based on 2,000 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -36 lb 7 +18 lb 32 +94 lb 64 +189 lb 100 +299 lb
100 < 1 -34 lb 9 +24 lb 32 +105 lb 62 +206 lb 97 +320 lb
110 < 1 -32 lb 9 +30 lb 32 +115 lb 61 +220 lb 93 +339 lb
120 < 1 -31 lb 10 +36 lb 32 +125 lb 59 +234 lb 90 +356 lb
130 < 1 -29 lb 10 +41 lb 31 +133 lb 57 +246 lb 86 +372 lb
140 < 1 -28 lb 10 +45 lb 31 +141 lb 56 +257 lb 83 +386 lb
150 < 1 -27 lb 10 +49 lb 30 +148 lb 54 +267 lb 80 +399 lb
160 < 1 -27 lb 10 +52 lb 29 +154 lb 52 +276 lb 78 +411 lb
170 < 1 -26 lb 10 +55 lb 29 +160 lb 51 +285 lb 75 +423 lb
180 < 1 -26 lb 10 +58 lb 28 +165 lb 49 +293 lb 73 +433 lb
190 < 1 -26 lb 10 +60 lb 27 +170 lb 48 +300 lb 70 +443 lb
200 < 1 -27 lb 10 +62 lb 27 +174 lb 46 +307 lb 68 +451 lb
210 < 1 -27 lb 10 +63 lb 26 +178 lb 45 +313 lb 66 +460 lb
220 < 1 -28 lb 10 +65 lb 25 +181 lb 44 +318 lb 64 +467 lb
230 < 1 -29 lb 9 +66 lb 25 +184 lb 43 +323 lb 62 +474 lb
240 < 1 -30 lb 9 +66 lb 24 +187 lb 41 +328 lb 61 +481 lb
250 < 1 -32 lb 9 +67 lb 23 +189 lb 40 +332 lb 59 +487 lb
260 < 1 -33 lb 9 +67 lb 23 +191 lb 39 +336 lb 57 +492 lb
All < 1 9 31 58 89

These female standards were last updated a week ago and are based on 808 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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat One Arm Pull Ups Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Diamond Pushups Inverted Row Glute Ham Raise Glute Bridge Back Extension