Lunge

Lunge is a legs exercise focused on Quadriceps, Gluteus maximus, Hamstrings. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 38

Women 28

Lunge: Average reps

Level
Beginner	< 1	< 1
Novice	10	8
Intermediate	38	28
Advanced	73	54
Elite	113	82

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	9	41	84	135
120	< 1	10	41	82	130
130	< 1	10	41	80	125
140	< 1	11	40	77	120
150	< 1	11	39	75	116
160	< 1	11	38	73	112
170	< 1	11	38	71	108
180	< 1	11	37	69	105
190	< 1	11	36	67	102
200	< 1	11	35	65	99
210	< 1	11	35	63	96
220	< 1	11	34	62	93
230	< 1	11	33	60	90
240	< 1	11	32	58	88
250	< 1	10	31	57	86
260	< 1	10	31	56	83
270	< 1	10	30	54	81
280	< 1	10	29	53	79
290	< 1	10	29	52	77
300	< 1	9	28	50	75
310	< 1	9	27	49	74

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Women by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	8	31	61	96
100	< 1	8	31	59	92
110	< 1	9	30	57	88
120	< 1	9	30	55	84
130	< 1	9	29	53	81
140	< 1	9	28	51	77
150	< 1	9	27	50	74
160	< 1	9	27	48	72
170	< 1	9	26	46	69
180	< 1	9	25	45	67
190	< 1	9	24	43	64
200	< 1	8	23	42	62
210	< 1	8	23	41	60
220	< 1	8	22	39	58
230	< 1	8	21	38	56
240	< 1	7	21	37	54
250	< 1	7	20	36	53
260	< 1	7	19	35	51

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	9	41	84	135
120	< 1	10	41	82	130
130	< 1	10	41	80	125
140	< 1	11	40	77	120
150	< 1	11	39	75	116
160	< 1	11	38	73	112
170	< 1	11	38	71	108
180	< 1	11	37	69	105
190	< 1	11	36	67	102
200	< 1	11	35	65	99
210	< 1	11	35	63	96
220	< 1	11	34	62	93
230	< 1	11	33	60	90
240	< 1	11	32	58	88
250	< 1	10	31	57	86
260	< 1	10	31	56	83
270	< 1	10	30	54	81
280	< 1	10	29	53	79
290	< 1	10	29	52	77
300	< 1	9	28	50	75
310	< 1	9	27	49	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	8	31	61	96
100	< 1	8	31	59	92
110	< 1	9	30	57	88
120	< 1	9	30	55	84
130	< 1	9	29	53	81
140	< 1	9	28	51	77
150	< 1	9	27	50	74
160	< 1	9	27	48	72
170	< 1	9	26	46	69
180	< 1	9	25	45	67
190	< 1	9	24	43	64
200	< 1	8	23	42	62
210	< 1	8	23	41	60
220	< 1	8	22	39	58
230	< 1	8	21	38	56
240	< 1	7	21	37	54
250	< 1	7	20	36	53
260	< 1	7	19	35	51

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus, Hamstrings
Secondary muscles	Adductors
Stabilizers	External obliques, Erector spinae
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	9	41	84	135
120	< 1	10	41	82	130
130	< 1	10	41	80	125
140	< 1	11	40	77	120
150	< 1	11	39	75	116
160	< 1	11	38	73	112
170	< 1	11	38	71	108
180	< 1	11	37	69	105
190	< 1	11	36	67	102
200	< 1	11	35	65	99
210	< 1	11	35	63	96
220	< 1	11	34	62	93
230	< 1	11	33	60	90
240	< 1	11	32	58	88
250	< 1	10	31	57	86
260	< 1	10	31	56	83
270	< 1	10	30	54	81
280	< 1	10	29	53	79
290	< 1	10	29	52	77
300	< 1	9	28	50	75
310	< 1	9	27	49	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	8	31	61	96
100	< 1	8	31	59	92
110	< 1	9	30	57	88
120	< 1	9	30	55	84
130	< 1	9	29	53	81
140	< 1	9	28	51	77
150	< 1	9	27	50	74
160	< 1	9	27	48	72
170	< 1	9	26	46	69
180	< 1	9	25	45	67
190	< 1	9	24	43	64
200	< 1	8	23	42	62
210	< 1	8	23	41	60
220	< 1	8	22	39	58
230	< 1	8	21	38	56
240	< 1	7	21	37	54
250	< 1	7	20	36	53
260	< 1	7	19	35	51

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Lunge

Average reps: Intermediate

Lunge: Average reps

Lunge: Rep standards

Men by bodyweight (lb) [Reps]

Men by age [Reps]

Women by bodyweight (lb) [Reps]

Women by age [Reps]

Muscles worked

Track and analyze in the Shiba app

World records

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	9	41	84	135
120	< 1	10	41	82	130
130	< 1	10	41	80	125
140	< 1	11	40	77	120
150	< 1	11	39	75	116
160	< 1	11	38	73	112
170	< 1	11	38	71	108
180	< 1	11	37	69	105
190	< 1	11	36	67	102
200	< 1	11	35	65	99
210	< 1	11	35	63	96
220	< 1	11	34	62	93
230	< 1	11	33	60	90
240	< 1	11	32	58	88
250	< 1	10	31	57	86
260	< 1	10	31	56	83
270	< 1	10	30	54	81
280	< 1	10	29	53	79
290	< 1	10	29	52	77
300	< 1	9	28	50	75
310	< 1	9	27	49	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	8	31	61	96
100	< 1	8	31	59	92
110	< 1	9	30	57	88
120	< 1	9	30	55	84
130	< 1	9	29	53	81
140	< 1	9	28	51	77
150	< 1	9	27	50	74
160	< 1	9	27	48	72
170	< 1	9	26	46	69
180	< 1	9	25	45	67
190	< 1	9	24	43	64
200	< 1	8	23	42	62
210	< 1	8	23	41	60
220	< 1	8	22	39	58
230	< 1	8	21	38	56
240	< 1	7	21	37	54
250	< 1	7	20	36	53
260	< 1	7	19	35	51

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14