Barbell Lunge

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Hamstring, Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Tricep Surae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Tricep Surae

Grip Muscles

Forearm Flexors

Barbell Lunge Average Weight [1RM]

Level
Beg.	30 kg (65 lb)	19 kg (42 lb)
Nov.	52 kg (115 lb)	32 kg (71 lb)
Int.	82 kg (181 lb)	50 kg (110 lb)
Adv.	119 kg (262 lb)	71 kg (157 lb)
Pro	160 kg (353 lb)	96 kg (211 lb)

Level

Beg.

30 kg
(65 lb)

19 kg
(42 lb)

Nov.

52 kg
(115 lb)

32 kg
(71 lb)

Int.

82 kg
(181 lb)

50 kg
(110 lb)

Adv.

119 kg
(262 lb)

71 kg
(157 lb)

Pro

160 kg
(353 lb)

96 kg
(211 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Barbell Lunge Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30～40 Calories
Medium	🔥 40～60 Calories
Hard	🔥 60～80 Calories
Max	🔥 80～100 Calories

Intensity

Calories Burned

Easy

🔥 30～40 Calories

Medium

🔥 40～60 Calories

Hard

🔥 60～80 Calories

Max

🔥 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Barbell Lunge Average Weight [1RM]

Barbell Lunge Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

BW	Beg.	Nov.	Int.	Adv.	Pro
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

BW	Beg.	Nov.	Int.	Adv.	Pro
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

BW	Beg.	Nov.	Int.	Adv.	Pro
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83