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barbell rear lunge strength standards

What is a good barbell rear lunge?

For a 180 lb male, an Intermediate barbell rear lunge is about 152 lb (0.84x bodyweight). Advanced starts around 194 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 152 lb Intermediate at 180 lb
Next tier 194 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell rear lunge

A solid (Intermediate) barbell rear lunge for a 180 lb male is about 152 lb (0.84x bodyweight). Use the calculator below to convert your own barbell rear lunge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 194 lb (1.08x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell rear lunge demonstration
Estimated Standards

How strong is your barbell rear lunge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell rear lunge?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 152 lbs (0.84x bodyweight) on the barbell rear lunge ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell rear lunge entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

152 lb Typical 1RM (Intermediate)
0.84x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell rear lunge?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 38 59 87 119 155
120 45 68 97 131 168
130 52 76 107 142 181
140 59 84 116 153 194
150 65 92 126 164 206
160 72 100 135 175 217
170 78 108 144 185 228
180 84 115 152 194 239
190 90 122 160 203 249
200 97 129 168 212 259
210 102 136 176 221 269
220 109 142 184 230 278
230 114 149 191 238 288
240 120 155 198 246 296
250 125 162 205 254 305
260 131 168 212 262 314
270 136 174 219 269 321
280 141 180 226 276 330
290 147 186 232 283 337
300 151 191 239 291 345
310 157 197 244 297 353

Is Your barbell rear lunge Good?

A quick read on what counts as a good barbell rear lunge at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell rear lunge is about 152 lb (0.84x bodyweight). Advanced lifters hit 194 lb (1.08x), and Elite is 239 lb (1.33x).

Women (140 lb): a good (Intermediate) barbell rear lunge is about 83 lb (0.59x bodyweight). Advanced lifters hit 115 lb (0.82x), and Elite is 151 lb (1.08x).

How Much Should You Be Able to barbell rear lunge?

Men: a 180 lb male should lift about 152 lb at an Intermediate level (a beginner target is around 84 lb).

Women: a 140 lb female should lift about 83 lb at an Intermediate level (a beginner target is around 35 lb).

By bodyweight (men): A 150 lb lifter lifts about 126 lb, and a 220 lb lifter lifts about 184 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 149 lb, while by age 50 the Intermediate standard is about 133 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect barbell rear lunge Strength?

How barbell rear lunge standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 62 91 127 168 214
20 72 105 145 193 245
25 73 107 149 198 251
30 73 107 149 198 251
35 73 107 149 198 251
40 73 107 149 198 251
45 70 101 141 188 238
50 66 95 133 176 224
55 60 88 123 163 207
60 55 81 112 149 189
65 50 73 101 135 171
70 45 66 91 121 153
75 40 58 81 108 137
80 36 52 73 97 122
85 32 47 65 86 110
90 29 42 59 78 99

What Do barbell rear lunge Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell rear lunge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the barbell rear lunge with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your barbell rear 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

Stronger than 80% of lifters. You have optimized your barbell rear 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

Stronger than 95% of lifters. Your barbell rear 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 rear lunge

Tier-specific training recommendations to move your barbell rear lunge to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell rear 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 rear 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 rear lunge in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell rear lunge

["Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.","Take a step backward with your right foot, landing on the ball of your foot.","Bend both knees to lower your body until your left thigh is parallel to the ground.","Push through your left heel to return to the starting position.","Repeat with the other leg."]

Read the complete barbell rear lunge guide on FitnessVolt →

Where Do These barbell rear lunge Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your barbell rear lunge Good for Your Weight?

Use this page to compare your barbell rear lunge against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can barbell rear lunge 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell rear 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 rear 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.