Skip to content
Barbell Lateral Lunge strength standards

What is a good Barbell Lateral Lunge?

For a 180 lb male, an Intermediate Barbell Lateral Lunge is about 131 lb (0.73x bodyweight). Advanced starts around 168 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Barbell Lateral Lunge Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.45. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 33 51 75 103 134
120 39 59 84 113 146
130 45 66 93 123 157
140 51 73 101 133 168
150 56 80 109 142 178
160 62 86 117 151 188
170 68 93 124 160 198
180 73 99 131 168 207
190 78 106 139 176 216
200 84 112 145 184 225
210 89 117 152 191 233
220 94 123 159 199 241
230 99 129 165 206 249
240 104 135 171 213 257
250 108 140 178 220 264
260 113 145 184 226 271
270 118 151 189 233 278
280 122 156 195 239 285
290 127 161 201 245 292
300 131 166 207 252 299
310 135 171 212 257 305

The Barbell Lateral Lunge standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Lateral Lunge Standards by Age

How the Barbell Lateral Lunge standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 54 79 110 146 185
20 62 90 126 167 212
25 63 93 129 171 217
30 63 93 129 171 217
35 63 93 129 171 217
40 63 93 129 171 217
45 60 88 122 162 206
50 57 82 115 153 194
55 52 77 106 141 179
60 48 70 97 129 163
65 43 63 88 117 148
70 39 57 79 104 132
75 35 50 70 94 118
80 31 45 63 84 106
85 28 41 56 75 95
90 25 36 51 68 86

The Barbell Lateral Lunge standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Lateral Lunge Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 131 lbs (0.73x bodyweight) on the Barbell Lateral Lunge is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Barbell Lateral Lunge Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Barbell Lateral Lunge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Barbell Lateral Lunge with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Barbell Lateral Lunge leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Barbell Lateral Lunge setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Barbell Lateral Lunge is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Barbell Lateral Lunge

Tier-specific training recommendations to move your Barbell Lateral Lunge to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Lateral Lunge 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Barbell Lateral Lunge with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Barbell Lateral Lunge in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Lateral Lunge

Barbell Lateral Lunge demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart, holding a barbell across your upper back.","Take a big step to the side with your right foot, keeping your left foot planted.","Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.","Push off with your right foot and return to the starting position.","Repeat on the other side, stepping with your left foot."]

Read the complete Barbell Lateral Lunge guide on FitnessVolt →

Where Do These Barbell Lateral Lunge Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Lateral Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Lateral Lunge itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Lateral Lunge depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Lateral Lunge after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Lateral Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.