Dumbbell Lunge

Activated Muscles

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

Muscle Group

Muscles

Primary muscles

Quadriceps, Gluteus Maximus (Buttocks), Hamstrings

Secondary muscles

Adductors, Calves (Gastrocnemius, Soleus)

Stabilizer muscles

Core (Abdominals, Obliques), Erector Spinae (Lower Back)

Grip muscles

Forearms (Flexors)

Dumbbell Lunge Average [Rep]

Level
	8 kg (17 lbs)	5 kg (12 lbs)
	17 kg (37 lbs)	11 kg (24 lbs)
	30 kg (65 lbs)	19 kg (41 lbs)
	46 kg (102 lbs)	29 kg (64 lbs)
	66 kg (145 lbs)	44 kg (89 lbs)

Level

8 kg
(17 lbs)

5 kg
(12 lbs)

17 kg
(37 lbs)

11 kg
(24 lbs)

30 kg
(65 lbs)

19 kg
(41 lbs)

46 kg
(102 lbs)

29 kg
(64 lbs)

66 kg
(145 lbs)

44 kg
(89 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.

Dumbbell 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	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

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	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

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	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

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	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

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	🔥 35-50 calories
Moderate	🔥 50-70 calories
Vigorous	🔥 70-90 calories
High-Intensity	🔥 90-110 calories

Intensity

Calories Burned

Light

🔥 35-50 calories

Moderate

🔥 50-70 calories

Vigorous

🔥 70-90 calories

High-Intensity

🔥 90-110 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

Dumbbell Lunge Average [Rep]

Dumbbell 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	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

BW
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

BW
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

BW
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

BW
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

BW
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16