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Barbell Reverse Lunge Strength Standards for Men and Women

Discover how your Barbell Reverse Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Barbell Reverse Lunge Strength Level

Calculate Your Barbell Reverse Lunge Strength

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Barbell Reverse Lunge Weight Standards

Compare your Barbell Reverse Lunge performance to these weight standards and see where you stand.

LevelWeight
Beginner101 lbs
Novice154 lbs
Intermediate221 lbs
Advanced301 lbs
Elite389 lbs

Barbell Reverse Lunge Bodyweight Ratio Standards

See how your Barbell Reverse Lunge strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.25
Elite1.50

Barbell Reverse Lunge Standards by Bodyweight

Find the Barbell Reverse Lunge strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs38 lbs67 lbs108 lbs159 lbs217 lbs
120 lbs49 lbs82 lbs126 lbs181 lbs243 lbs
130 lbs60 lbs96 lbs145 lbs203 lbs268 lbs
140 lbs71 lbs111 lbs162 lbs224 lbs292 lbs
150 lbs83 lbs125 lbs180 lbs245 lbs316 lbs
160 lbs94 lbs140 lbs197 lbs265 lbs338 lbs
170 lbs106 lbs154 lbs214 lbs284 lbs361 lbs
180 lbs118 lbs168 lbs231 lbs303 lbs382 lbs
190 lbs129 lbs182 lbs247 lbs322 lbs403 lbs
200 lbs141 lbs196 lbs263 lbs340 lbs423 lbs
210 lbs152 lbs209 lbs279 lbs358 lbs443 lbs
220 lbs164 lbs222 lbs294 lbs375 lbs463 lbs
230 lbs175 lbs235 lbs309 lbs393 lbs482 lbs
240 lbs186 lbs248 lbs324 lbs409 lbs500 lbs
250 lbs197 lbs261 lbs338 lbs425 lbs518 lbs
260 lbs208 lbs274 lbs352 lbs441 lbs536 lbs
270 lbs219 lbs286 lbs366 lbs457 lbs553 lbs
280 lbs229 lbs298 lbs380 lbs472 lbs570 lbs
290 lbs240 lbs310 lbs394 lbs488 lbs586 lbs
300 lbs250 lbs322 lbs407 lbs502 lbs603 lbs
310 lbs260 lbs333 lbs420 lbs517 lbs619 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs37 lbs61 lbs94 lbs135 lbs181 lbs
100 lbs41 lbs67 lbs101 lbs143 lbs190 lbs
110 lbs45 lbs72 lbs108 lbs151 lbs199 lbs
120 lbs49 lbs77 lbs114 lbs158 lbs207 lbs
130 lbs52 lbs82 lbs119 lbs165 lbs215 lbs
140 lbs56 lbs86 lbs125 lbs171 lbs222 lbs
150 lbs59 lbs90 lbs130 lbs177 lbs229 lbs
160 lbs63 lbs94 lbs135 lbs183 lbs236 lbs
170 lbs66 lbs98 lbs140 lbs188 lbs242 lbs
180 lbs69 lbs102 lbs144 lbs194 lbs248 lbs
190 lbs72 lbs106 lbs148 lbs199 lbs254 lbs
200 lbs75 lbs109 lbs153 lbs203 lbs259 lbs
210 lbs77 lbs112 lbs157 lbs208 lbs264 lbs
220 lbs80 lbs116 lbs160 lbs213 lbs269 lbs
230 lbs83 lbs119 lbs164 lbs217 lbs274 lbs
240 lbs85 lbs122 lbs168 lbs221 lbs279 lbs
250 lbs88 lbs125 lbs171 lbs225 lbs283 lbs
260 lbs90 lbs128 lbs175 lbs229 lbs288 lbs

Barbell Reverse Lunge Standards by Age

Discover how Barbell Reverse Lunge strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1587 lbs132 lbs189 lbs257 lbs332 lbs
2099 lbs150 lbs216 lbs294 lbs379 lbs
25101 lbs154 lbs221 lbs301 lbs389 lbs
30101 lbs154 lbs221 lbs301 lbs389 lbs
35101 lbs154 lbs221 lbs301 lbs389 lbs
40101 lbs154 lbs221 lbs301 lbs389 lbs
4596 lbs146 lbs210 lbs286 lbs369 lbs
5091 lbs137 lbs198 lbs269 lbs347 lbs
5584 lbs127 lbs183 lbs249 lbs321 lbs
6077 lbs117 lbs167 lbs227 lbs294 lbs
6570 lbs106 lbs152 lbs206 lbs266 lbs
7063 lbs95 lbs136 lbs185 lbs239 lbs
7557 lbs86 lbs122 lbs166 lbs214 lbs
8051 lbs77 lbs110 lbs149 lbs192 lbs
8546 lbs69 lbs99 lbs134 lbs172 lbs
9042 lbs63 lbs90 lbs121 lbs156 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1545 lbs71 lbs104 lbs144 lbs188 lbs
2051 lbs81 lbs119 lbs164 lbs215 lbs
2553 lbs83 lbs122 lbs168 lbs220 lbs
3053 lbs83 lbs122 lbs168 lbs220 lbs
3553 lbs83 lbs122 lbs168 lbs220 lbs
4053 lbs83 lbs122 lbs168 lbs220 lbs
4550 lbs79 lbs116 lbs160 lbs209 lbs
5047 lbs74 lbs109 lbs150 lbs197 lbs
5544 lbs69 lbs101 lbs139 lbs182 lbs
6041 lbs63 lbs92 lbs128 lbs167 lbs
6537 lbs57 lbs84 lbs116 lbs151 lbs
7034 lbs52 lbs76 lbs104 lbs136 lbs
7530 lbs47 lbs68 lbs94 lbs122 lbs
8028 lbs42 lbs61 lbs84 lbs109 lbs
8525 lbs38 lbs55 lbs76 lbs99 lbs
9023 lbs35 lbs50 lbs69 lbs89 lbs

Barbell Reverse Lunge Overview

The Barbell Reverse Lunge is a strength exercise targeting the lower body, improving balance, and enhancing unilateral leg power by alternating lunges backward with a barbell across the shoulders.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Barbell Reverse Lunge

  1. Start by standing upright with feet hip-width apart, holding a barbell across your upper back (traps).
  2. Engage your core and keep your chest up.
  3. Step one foot backward into a lunge position, bending both knees to create two 90-degree angles.
  4. Lower your hips until your back knee nearly touches the floor.
  5. Push through the heel of your front foot to return to the starting position.
  6. Repeat on the opposite leg, alternating legs for each rep.
  7. Breathe in as you step back and lower into the lunge, and breathe out as you return to the starting position.

Want to perfect your form? Check out our detailed guide on Barbell Reverse Lunge for proper technique and tips.

Pro Tips for Barbell Reverse Lunge

  • Keep your torso upright to avoid leaning forward.
  • Ensure your front knee does not go past your toes to protect your joints.
  • Use a manageable weight to maintain balance and proper form.
  • Focus on controlled movements rather than speed to maximize effectiveness and safety.

Compare Other Exercises

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