Barbell Lunge

Activated Muscles

Muscle Group	Muscles
Primary muscles	Quadriceps, Gluteus Maximus (Buttocks)
Secondary muscles	Hamstrings, Adductors
Stabilizer muscles	Core (Abdominals, Obliques), Calves (Gastrocnemius, Soleus)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Quadriceps, Gluteus Maximus (Buttocks)

Secondary muscles

Hamstrings, Adductors

Stabilizer muscles

Core (Abdominals, Obliques), Calves (Gastrocnemius, Soleus)

Grip muscles

Forearms (Flexors)

Barbell Lunge Average

Level
	30 kg (65 lbs)	19 kg (42 lbs)
	52 kg (115 lbs)	32 kg (71 lbs)
	82 kg (181 lbs)	50 kg (110 lbs)
	119 kg (262 lbs)	71 kg (157 lbs)
	160 kg (353 lbs)	96 kg (211 lbs)

Level

30 kg
(65 lbs)

19 kg
(42 lbs)

52 kg
(115 lbs)

32 kg
(71 lbs)

82 kg
(181 lbs)

50 kg
(110 lbs)

119 kg
(262 lbs)

71 kg
(157 lbs)

160 kg
(353 lbs)

96 kg
(211 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Barbell Lunge Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	13	28	49	76	108
55	17	33	55	84	117
60	20	37	62	92	126
65	23	42	67	99	134
70	27	47	73	106	142
75	30	51	79	112	150
80	33	55	84	119	157
85	37	59	89	125	164
90	40	64	94	131	171
95	43	68	99	136	178
100	46	71	104	142	184
105	49	75	108	147	190
110	52	79	113	152	196
115	55	83	117	158	202
120	58	86	121	162	207
125	61	90	126	167	213
130	64	93	130	172	218
135	67	97	134	176	223
140	70	100	137	181	228

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	25	44	70	101	136
20	29	51	80	116	156
25	30	52	82	119	160
30	30	52	82	119	160
35	30	52	82	119	160
40	30	52	82	119	160
45	28	49	78	113	152
50	26	46	73	106	142
55	24	43	67	98	132
60	22	39	62	89	120
65	20	35	56	81	109
70	18	32	50	72	98
75	16	28	45	65	87
80	14	25	40	58	78
85	13	23	36	52	70
90	12	20	32	47	63

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	13	25	40	59	81
45	15	27	43	62	85
50	16	29	45	65	88
55	18	30	47	68	91
60	19	32	49	70	94
65	20	34	51	73	97
70	21	35	53	75	99
75	22	36	55	77	101
80	23	38	56	79	104
85	24	39	58	81	106
90	25	40	59	82	108
95	26	41	61	84	110
100	27	43	62	86	112
105	28	44	64	87	113
110	29	45	65	89	115
115	30	46	66	90	117
120	31	47	67	92	118

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	16	27	42	61	81
20	18	31	49	70	93
25	19	32	50	71	96
30	19	32	50	71	96
35	19	32	50	71	96
40	19	32	50	71	96
45	18	31	47	68	91
50	17	29	44	64	85
55	16	27	41	59	79
60	14	24	37	54	72
65	13	22	34	48	65
70	12	20	30	43	58
75	10	18	27	39	52
80	9	16	24	35	47
85	8	14	22	31	42
90	7	13	20	28	38

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 30-40 calories
Moderate	🔥 40-60 calories
Vigorous	🔥 60-80 calories
High-Intensity	🔥 80-100 calories

Intensity

Calories Burned

Light

🔥 30-40 calories

Moderate

🔥 40-60 calories

Vigorous

🔥 60-80 calories

High-Intensity

🔥 80-100 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Barbell Lunge Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Barbell Lunge Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	13	28	49	76	108
55	17	33	55	84	117
60	20	37	62	92	126
65	23	42	67	99	134
70	27	47	73	106	142
75	30	51	79	112	150
80	33	55	84	119	157
85	37	59	89	125	164
90	40	64	94	131	171
95	43	68	99	136	178
100	46	71	104	142	184
105	49	75	108	147	190
110	52	79	113	152	196
115	55	83	117	158	202
120	58	86	121	162	207
125	61	90	126	167	213
130	64	93	130	172	218
135	67	97	134	176	223
140	70	100	137	181	228

Age
15	25	44	70	101	136
20	29	51	80	116	156
25	30	52	82	119	160
30	30	52	82	119	160
35	30	52	82	119	160
40	30	52	82	119	160
45	28	49	78	113	152
50	26	46	73	106	142
55	24	43	67	98	132
60	22	39	62	89	120
65	20	35	56	81	109
70	18	32	50	72	98
75	16	28	45	65	87
80	14	25	40	58	78
85	13	23	36	52	70
90	12	20	32	47	63

BW
40	13	25	40	59	81
45	15	27	43	62	85
50	16	29	45	65	88
55	18	30	47	68	91
60	19	32	49	70	94
65	20	34	51	73	97
70	21	35	53	75	99
75	22	36	55	77	101
80	23	38	56	79	104
85	24	39	58	81	106
90	25	40	59	82	108
95	26	41	61	84	110
100	27	43	62	86	112
105	28	44	64	87	113
110	29	45	65	89	115
115	30	46	66	90	117
120	31	47	67	92	118

Age
15	16	27	42	61	81
20	18	31	49	70	93
25	19	32	50	71	96
30	19	32	50	71	96
35	19	32	50	71	96
40	19	32	50	71	96
45	18	31	47	68	91
50	17	29	44	64	85
55	16	27	41	59	79
60	14	24	37	54	72
65	13	22	34	48	65
70	12	20	30	43	58
75	10	18	27	39	52
80	9	16	24	35	47
85	8	14	22	31	42
90	7	13	20	28	38

BW
50	13	28	49	76	108
55	17	33	55	84	117
60	20	37	62	92	126
65	23	42	67	99	134
70	27	47	73	106	142
75	30	51	79	112	150
80	33	55	84	119	157
85	37	59	89	125	164
90	40	64	94	131	171
95	43	68	99	136	178
100	46	71	104	142	184
105	49	75	108	147	190
110	52	79	113	152	196
115	55	83	117	158	202
120	58	86	121	162	207
125	61	90	126	167	213
130	64	93	130	172	218
135	67	97	134	176	223
140	70	100	137	181	228

Age
15	25	44	70	101	136
20	29	51	80	116	156
25	30	52	82	119	160
30	30	52	82	119	160
35	30	52	82	119	160
40	30	52	82	119	160
45	28	49	78	113	152
50	26	46	73	106	142
55	24	43	67	98	132
60	22	39	62	89	120
65	20	35	56	81	109
70	18	32	50	72	98
75	16	28	45	65	87
80	14	25	40	58	78
85	13	23	36	52	70
90	12	20	32	47	63

BW
40	13	25	40	59	81
45	15	27	43	62	85
50	16	29	45	65	88
55	18	30	47	68	91
60	19	32	49	70	94
65	20	34	51	73	97
70	21	35	53	75	99
75	22	36	55	77	101
80	23	38	56	79	104
85	24	39	58	81	106
90	25	40	59	82	108
95	26	41	61	84	110
100	27	43	62	86	112
105	28	44	64	87	113
110	29	45	65	89	115
115	30	46	66	90	117
120	31	47	67	92	118

Age
15	16	27	42	61	81
20	18	31	49	70	93
25	19	32	50	71	96
30	19	32	50	71	96
35	19	32	50	71	96
40	19	32	50	71	96
45	18	31	47	68	91
50	17	29	44	64	85
55	16	27	41	59	79
60	14	24	37	54	72
65	13	22	34	48	65
70	12	20	30	43	58
75	10	18	27	39	52
80	9	16	24	35	47
85	8	14	22	31	42
90	7	13	20	28	38

BW
50	13	28	49	76	108
55	17	33	55	84	117
60	20	37	62	92	126
65	23	42	67	99	134
70	27	47	73	106	142
75	30	51	79	112	150
80	33	55	84	119	157
85	37	59	89	125	164
90	40	64	94	131	171
95	43	68	99	136	178
100	46	71	104	142	184
105	49	75	108	147	190
110	52	79	113	152	196
115	55	83	117	158	202
120	58	86	121	162	207
125	61	90	126	167	213
130	64	93	130	172	218
135	67	97	134	176	223
140	70	100	137	181	228

Age
15	25	44	70	101	136
20	29	51	80	116	156
25	30	52	82	119	160
30	30	52	82	119	160
35	30	52	82	119	160
40	30	52	82	119	160
45	28	49	78	113	152
50	26	46	73	106	142
55	24	43	67	98	132
60	22	39	62	89	120
65	20	35	56	81	109
70	18	32	50	72	98
75	16	28	45	65	87
80	14	25	40	58	78
85	13	23	36	52	70
90	12	20	32	47	63

BW
40	13	25	40	59	81
45	15	27	43	62	85
50	16	29	45	65	88
55	18	30	47	68	91
60	19	32	49	70	94
65	20	34	51	73	97
70	21	35	53	75	99
75	22	36	55	77	101
80	23	38	56	79	104
85	24	39	58	81	106
90	25	40	59	82	108
95	26	41	61	84	110
100	27	43	62	86	112
105	28	44	64	87	113
110	29	45	65	89	115
115	30	46	66	90	117
120	31	47	67	92	118

Age
15	16	27	42	61	81
20	18	31	49	70	93
25	19	32	50	71	96
30	19	32	50	71	96
35	19	32	50	71	96
40	19	32	50	71	96
45	18	31	47	68	91
50	17	29	44	64	85
55	16	27	41	59	79
60	14	24	37	54	72
65	13	22	34	48	65
70	12	20	30	43	58
75	10	18	27	39	52
80	9	16	24	35	47
85	8	14	22	31	42
90	7	13	20	28	38