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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.

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Barbell Rear Lunge Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.52. 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 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

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

Barbell Rear Lunge Standards by Age

How the Barbell Rear 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 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

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

Check Your Barbell Rear 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 152 lbs (0.84x bodyweight) on the Barbell Rear 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
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What the Barbell Rear Lunge Strength Levels Mean

Beginner

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

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

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

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

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

Barbell Rear Lunge demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Rear Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.52 (confidence: high). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Rear 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 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.
They are estimates from the FitnessVolt strength standards model. The Barbell Rear Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.52 (confidence: high). 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.

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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.