Barbell Reverse 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 Reverse Lunge Average Weight [1RM]

Level
Beg.	44 kg (97 lb)	22 kg (49 lb)
Nov.	68 kg (150 lb)	36 kg (79 lb)
Int.	99 kg (217 lb)	53 kg (118 lb)
Adv.	135 kg (297 lb)	75 kg (164 lb)
Pro	175 kg (385 lb)	98 kg (216 lb)

Level

Beg.

44 kg
(97 lb)

22 kg
(49 lb)

Nov.

68 kg
(150 lb)

36 kg
(79 lb)

Int.

99 kg
(217 lb)

53 kg
(118 lb)

Adv.

135 kg
(297 lb)

75 kg
(164 lb)

Pro

175 kg
(385 lb)

98 kg
(216 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 Reverse Lunge Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	34	63	104	155	213
120	45	78	122	177	239
130	56	92	141	199	264
140	67	107	158	220	288
150	79	121	176	241	312
160	90	136	193	261	334
170	102	150	210	280	357
180	114	164	227	299	378
190	125	178	243	318	399
200	137	192	259	336	419
210	148	205	275	354	439
220	160	218	290	371	459
230	171	231	305	389	478
240	182	244	320	405	496
250	193	257	334	421	514
260	204	270	348	437	532
270	215	282	362	453	549
280	225	294	376	468	566
290	236	306	390	484	582
300	246	318	403	498	599
310	256	329	416	513	615

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	128	185	253	328
20	95	146	212	290	375
25	97	150	217	297	385
30	97	150	217	297	385
35	97	150	217	297	385
40	97	150	217	297	385
45	92	142	206	282	365
50	87	133	194	265	343
55	80	123	179	245	317
60	73	113	163	223	290
65	66	102	148	202	262
70	59	91	132	181	235
75	53	82	118	162	210
80	47	73	106	145	188
85	42	65	95	130	168
90	38	59	86	117	152

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	33	57	90	131	177
100	37	63	97	139	186
110	41	68	104	147	195
120	45	73	110	154	203
130	48	78	115	161	211
140	52	82	121	167	218
150	55	86	126	173	225
160	59	90	131	179	232
170	62	94	136	184	238
180	65	98	140	190	244
190	68	102	144	195	250
200	71	105	149	199	255
210	73	108	153	204	260
220	76	112	156	209	265
230	79	115	160	213	270
240	81	118	164	217	275
250	84	121	167	221	279
260	86	124	171	225	284

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	67	100	140	184
20	47	77	115	160	211
25	49	79	118	164	216
30	49	79	118	164	216
35	49	79	118	164	216
40	49	79	118	164	216
45	46	75	112	156	205
50	43	70	105	146	193
55	40	65	97	135	178
60	37	59	88	124	163
65	33	53	80	112	147
70	30	48	72	100	132
75	26	43	64	90	118
80	24	38	57	80	105
85	21	34	51	72	95
90	19	31	46	65	85

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	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 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 Reverse Lunge Average Weight [1RM]

Barbell Reverse 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	34	63	104	155	213
120	45	78	122	177	239
130	56	92	141	199	264
140	67	107	158	220	288
150	79	121	176	241	312
160	90	136	193	261	334
170	102	150	210	280	357
180	114	164	227	299	378
190	125	178	243	318	399
200	137	192	259	336	419
210	148	205	275	354	439
220	160	218	290	371	459
230	171	231	305	389	478
240	182	244	320	405	496
250	193	257	334	421	514
260	204	270	348	437	532
270	215	282	362	453	549
280	225	294	376	468	566
290	236	306	390	484	582
300	246	318	403	498	599
310	256	329	416	513	615

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	128	185	253	328
20	95	146	212	290	375
25	97	150	217	297	385
30	97	150	217	297	385
35	97	150	217	297	385
40	97	150	217	297	385
45	92	142	206	282	365
50	87	133	194	265	343
55	80	123	179	245	317
60	73	113	163	223	290
65	66	102	148	202	262
70	59	91	132	181	235
75	53	82	118	162	210
80	47	73	106	145	188
85	42	65	95	130	168
90	38	59	86	117	152

BW	Beg.	Nov.	Int.	Adv.	Pro
90	33	57	90	131	177
100	37	63	97	139	186
110	41	68	104	147	195
120	45	73	110	154	203
130	48	78	115	161	211
140	52	82	121	167	218
150	55	86	126	173	225
160	59	90	131	179	232
170	62	94	136	184	238
180	65	98	140	190	244
190	68	102	144	195	250
200	71	105	149	199	255
210	73	108	153	204	260
220	76	112	156	209	265
230	79	115	160	213	270
240	81	118	164	217	275
250	84	121	167	221	279
260	86	124	171	225	284

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	67	100	140	184
20	47	77	115	160	211
25	49	79	118	164	216
30	49	79	118	164	216
35	49	79	118	164	216
40	49	79	118	164	216
45	46	75	112	156	205
50	43	70	105	146	193
55	40	65	97	135	178
60	37	59	88	124	163
65	33	53	80	112	147
70	30	48	72	100	132
75	26	43	64	90	118
80	24	38	57	80	105
85	21	34	51	72	95
90	19	31	46	65	85

BW	Beg.	Nov.	Int.	Adv.	Pro
110	34	63	104	155	213
120	45	78	122	177	239
130	56	92	141	199	264
140	67	107	158	220	288
150	79	121	176	241	312
160	90	136	193	261	334
170	102	150	210	280	357
180	114	164	227	299	378
190	125	178	243	318	399
200	137	192	259	336	419
210	148	205	275	354	439
220	160	218	290	371	459
230	171	231	305	389	478
240	182	244	320	405	496
250	193	257	334	421	514
260	204	270	348	437	532
270	215	282	362	453	549
280	225	294	376	468	566
290	236	306	390	484	582
300	246	318	403	498	599
310	256	329	416	513	615

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	128	185	253	328
20	95	146	212	290	375
25	97	150	217	297	385
30	97	150	217	297	385
35	97	150	217	297	385
40	97	150	217	297	385
45	92	142	206	282	365
50	87	133	194	265	343
55	80	123	179	245	317
60	73	113	163	223	290
65	66	102	148	202	262
70	59	91	132	181	235
75	53	82	118	162	210
80	47	73	106	145	188
85	42	65	95	130	168
90	38	59	86	117	152

BW	Beg.	Nov.	Int.	Adv.	Pro
90	33	57	90	131	177
100	37	63	97	139	186
110	41	68	104	147	195
120	45	73	110	154	203
130	48	78	115	161	211
140	52	82	121	167	218
150	55	86	126	173	225
160	59	90	131	179	232
170	62	94	136	184	238
180	65	98	140	190	244
190	68	102	144	195	250
200	71	105	149	199	255
210	73	108	153	204	260
220	76	112	156	209	265
230	79	115	160	213	270
240	81	118	164	217	275
250	84	121	167	221	279
260	86	124	171	225	284

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	67	100	140	184
20	47	77	115	160	211
25	49	79	118	164	216
30	49	79	118	164	216
35	49	79	118	164	216
40	49	79	118	164	216
45	46	75	112	156	205
50	43	70	105	146	193
55	40	65	97	135	178
60	37	59	88	124	163
65	33	53	80	112	147
70	30	48	72	100	132
75	26	43	64	90	118
80	24	38	57	80	105
85	21	34	51	72	95
90	19	31	46	65	85

BW	Beg.	Nov.	Int.	Adv.	Pro
110	34	63	104	155	213
120	45	78	122	177	239
130	56	92	141	199	264
140	67	107	158	220	288
150	79	121	176	241	312
160	90	136	193	261	334
170	102	150	210	280	357
180	114	164	227	299	378
190	125	178	243	318	399
200	137	192	259	336	419
210	148	205	275	354	439
220	160	218	290	371	459
230	171	231	305	389	478
240	182	244	320	405	496
250	193	257	334	421	514
260	204	270	348	437	532
270	215	282	362	453	549
280	225	294	376	468	566
290	236	306	390	484	582
300	246	318	403	498	599
310	256	329	416	513	615

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	128	185	253	328
20	95	146	212	290	375
25	97	150	217	297	385
30	97	150	217	297	385
35	97	150	217	297	385
40	97	150	217	297	385
45	92	142	206	282	365
50	87	133	194	265	343
55	80	123	179	245	317
60	73	113	163	223	290
65	66	102	148	202	262
70	59	91	132	181	235
75	53	82	118	162	210
80	47	73	106	145	188
85	42	65	95	130	168
90	38	59	86	117	152

BW	Beg.	Nov.	Int.	Adv.	Pro
90	33	57	90	131	177
100	37	63	97	139	186
110	41	68	104	147	195
120	45	73	110	154	203
130	48	78	115	161	211
140	52	82	121	167	218
150	55	86	126	173	225
160	59	90	131	179	232
170	62	94	136	184	238
180	65	98	140	190	244
190	68	102	144	195	250
200	71	105	149	199	255
210	73	108	153	204	260
220	76	112	156	209	265
230	79	115	160	213	270
240	81	118	164	217	275
250	84	121	167	221	279
260	86	124	171	225	284

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	67	100	140	184
20	47	77	115	160	211
25	49	79	118	164	216
30	49	79	118	164	216
35	49	79	118	164	216
40	49	79	118	164	216
45	46	75	112	156	205
50	43	70	105	146	193
55	40	65	97	135	178
60	37	59	88	124	163
65	33	53	80	112	147
70	30	48	72	100	132
75	26	43	64	90	118
80	24	38	57	80	105
85	21	34	51	72	95
90	19	31	46	65	85