Side Lunge Strength Standards for Men and Women
Discover how your Side Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Side Lunge Strength Level
Calculate Your Side Lunge Strength
Side Lunge Rep Standards
Compare your Side Lunge performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 14 |
| Intermediate | 39 |
| Advanced | 70 |
| Elite | 105 |
Side Lunge Standards by Bodyweight
Find the Side Lunge strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 13 | 42 | 80 | 122 |
| 120 lbs | < 1 | 14 | 42 | 78 | 118 |
| 130 lbs | < 1 | 15 | 42 | 76 | 114 |
| 140 lbs | < 1 | 16 | 42 | 74 | 111 |
| 150 lbs | < 1 | 16 | 41 | 72 | 107 |
| 160 lbs | < 1 | 16 | 41 | 71 | 104 |
| 170 lbs | < 1 | 16 | 40 | 69 | 101 |
| 180 lbs | < 1 | 16 | 39 | 67 | 98 |
| 190 lbs | < 1 | 16 | 39 | 65 | 95 |
| 200 lbs | < 1 | 16 | 38 | 64 | 93 |
| 210 lbs | < 1 | 16 | 37 | 62 | 90 |
| 220 lbs | < 1 | 16 | 36 | 61 | 88 |
| 230 lbs | < 1 | 16 | 36 | 59 | 86 |
| 240 lbs | < 1 | 15 | 35 | 58 | 83 |
| 250 lbs | < 1 | 15 | 34 | 57 | 81 |
| 260 lbs | < 1 | 15 | 34 | 55 | 79 |
| 270 lbs | < 1 | 15 | 33 | 54 | 78 |
| 280 lbs | < 1 | 14 | 32 | 53 | 76 |
| 290 lbs | < 1 | 14 | 32 | 52 | 74 |
| 300 lbs | < 1 | 14 | 31 | 51 | 72 |
| 310 lbs | < 1 | 14 | 30 | 50 | 71 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 7 | 26 | 51 | 79 |
| 100 lbs | < 1 | 8 | 26 | 50 | 76 |
| 110 lbs | < 1 | 8 | 26 | 48 | 73 |
| 120 lbs | < 1 | 8 | 25 | 47 | 70 |
| 130 lbs | < 1 | 9 | 25 | 45 | 68 |
| 140 lbs | < 1 | 9 | 24 | 44 | 65 |
| 150 lbs | < 1 | 9 | 24 | 42 | 63 |
| 160 lbs | < 1 | 9 | 23 | 41 | 60 |
| 170 lbs | < 1 | 9 | 22 | 39 | 58 |
| 180 lbs | < 1 | 8 | 22 | 38 | 56 |
| 190 lbs | < 1 | 8 | 21 | 37 | 54 |
| 200 lbs | < 1 | 8 | 20 | 36 | 52 |
| 210 lbs | < 1 | 8 | 20 | 35 | 51 |
| 220 lbs | < 1 | 7 | 19 | 33 | 49 |
| 230 lbs | < 1 | 7 | 18 | 32 | 48 |
| 240 lbs | < 1 | 7 | 18 | 31 | 46 |
| 250 lbs | < 1 | 7 | 17 | 30 | 45 |
| 260 lbs | < 1 | 6 | 16 | 29 | 43 |
Side Lunge Standards by Age
Discover how Side Lunge strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 30 | 57 | 86 |
| 20 | < 1 | 14 | 38 | 69 | 103 |
| 25 | < 1 | 15 | 40 | 71 | 106 |
| 30 | < 1 | 15 | 40 | 71 | 106 |
| 35 | < 1 | 15 | 40 | 71 | 106 |
| 40 | < 1 | 15 | 40 | 71 | 106 |
| 45 | < 1 | 13 | 37 | 66 | 100 |
| 50 | < 1 | 10 | 33 | 60 | 92 |
| 55 | < 1 | 8 | 28 | 54 | 83 |
| 60 | < 1 | 5 | 23 | 47 | 73 |
| 65 | < 1 | 2 | 18 | 39 | 63 |
| 70 | < 1 | < 1 | 13 | 32 | 54 |
| 75 | < 1 | < 1 | 10 | 26 | 45 |
| 80 | < 1 | < 1 | 6 | 20 | 37 |
| 85 | < 1 | < 1 | 3 | 15 | 30 |
| 90 | < 1 | < 1 | < 1 | 11 | 25 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 16 | 35 | 55 |
| 20 | < 1 | 7 | 23 | 44 | 67 |
| 25 | < 1 | 8 | 24 | 46 | 70 |
| 30 | < 1 | 8 | 24 | 46 | 70 |
| 35 | < 1 | 8 | 24 | 46 | 70 |
| 40 | < 1 | 8 | 24 | 46 | 70 |
| 45 | < 1 | 6 | 22 | 42 | 65 |
| 50 | < 1 | 4 | 19 | 38 | 59 |
| 55 | < 1 | < 1 | 15 | 33 | 52 |
| 60 | < 1 | < 1 | 11 | 27 | 45 |
| 65 | < 1 | < 1 | 8 | 22 | 38 |
| 70 | < 1 | < 1 | 5 | 17 | 31 |
| 75 | < 1 | < 1 | < 1 | 12 | 25 |
| 80 | < 1 | < 1 | < 1 | 9 | 19 |
| 85 | < 1 | < 1 | < 1 | 5 | 14 |
| 90 | < 1 | < 1 | < 1 | 2 | 11 |
Side Lunge Overview
A dynamic exercise that targets the lower body, emphasizing the inner and outer thighs, glutes, and quads by moving in a lateral plane, enhancing strength, stability, and flexibility.
Muscles Worked
Equipment Needed
None
How To Perform the Side Lunge
- Start in a standing position with feet hip-width apart and hands on your hips or in front of you for balance.
- Take a large step to the right with your right foot, keeping your left foot stationary.
- Bend your right knee and push your hips back, lowering your body until your right thigh is parallel to the floor. Keep your left leg straight.
- Ensure that your right knee does not extend past your toes and your chest remains upright.
- Push off your right foot and return to the starting position.
- Repeat on the left side by stepping out with your left foot and bending your left knee.
- Perform the desired number of repetitions, alternating sides.
Want to perfect your form? Check out our detailed guide on Side Lunge for proper technique and tips.
Pro Tips for Side Lunge
- Keep your chest up and core engaged to maintain good posture.
- Ensure your knee aligns with your toes to avoid strain.
- Start with a smaller step if you're new to the exercise, gradually increasing range of motion.
- Maintain control throughout the movement to prevent injury.
Side Lunge Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Side Lunge?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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