Side Lunge

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

Log Side Lunge

Average reps: Intermediate

Reference for an intermediate lifter.

Men 39

Women 23

Side Lunge: Average reps

Level
Beginner	< 1	< 1
Novice	14	7
Intermediate	39	23
Advanced	70	45
Elite	105	69

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	12	41	79	121
120	< 1	13	41	77	117
130	< 1	14	41	75	113
140	< 1	15	41	73	110
150	< 1	15	40	71	106
160	< 1	15	40	70	103
170	< 1	15	39	68	100
180	< 1	15	38	66	97
190	< 1	15	38	64	94
200	< 1	15	37	63	92
210	< 1	15	36	61	89
220	< 1	15	35	60	87
230	< 1	15	35	58	85
240	< 1	14	34	57	82
250	< 1	14	33	56	80
260	< 1	14	33	54	78
270	< 1	14	32	53	77
280	< 1	13	31	52	75
290	< 1	13	31	51	73
300	< 1	13	30	50	71
310	< 1	13	29	49	70

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	8	29	56	85
20	< 1	13	37	68	102
25	< 1	14	39	70	105
30	< 1	14	39	70	105
35	< 1	14	39	70	105
40	< 1	14	39	70	105
45	< 1	12	36	65	99
50	< 1	9	32	59	91
55	< 1	7	27	53	82
60	< 1	4	22	46	72
65	< 1	1	17	38	62
70	< 1	< 1	12	31	53
75	< 1	< 1	9	25	44
80	< 1	< 1	5	19	36
85	< 1	< 1	2	14	29
90	< 1	< 1	< 1	10	24

Women by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	6	25	50	78
100	< 1	7	25	49	75
110	< 1	7	25	47	72
120	< 1	7	24	46	69
130	< 1	8	24	44	67
140	< 1	8	23	43	64
150	< 1	8	23	41	62
160	< 1	8	22	40	59
170	< 1	8	21	38	57
180	< 1	7	21	37	55
190	< 1	7	20	36	53
200	< 1	7	19	35	51
210	< 1	7	19	34	50
220	< 1	6	18	32	48
230	< 1	6	17	31	47
240	< 1	6	17	30	45
250	< 1	6	16	29	44
260	< 1	5	15	28	42

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	1	15	34	54
20	< 1	6	22	43	66
25	< 1	7	23	45	69
30	< 1	7	23	45	69
35	< 1	7	23	45	69
40	< 1	7	23	45	69
45	< 1	5	21	41	64
50	< 1	3	18	37	58
55	< 1	< 1	14	32	51
60	< 1	< 1	10	26	44
65	< 1	< 1	7	21	37
70	< 1	< 1	4	16	30
75	< 1	< 1	< 1	11	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	4	13
90	< 1	< 1	< 1	1	10

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.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Side Lunge in Shiba

How to read the table

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%

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Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	41	79	121
120	< 1	13	41	77	117
130	< 1	14	41	75	113
140	< 1	15	41	73	110
150	< 1	15	40	71	106
160	< 1	15	40	70	103
170	< 1	15	39	68	100
180	< 1	15	38	66	97
190	< 1	15	38	64	94
200	< 1	15	37	63	92
210	< 1	15	36	61	89
220	< 1	15	35	60	87
230	< 1	15	35	58	85
240	< 1	14	34	57	82
250	< 1	14	33	56	80
260	< 1	14	33	54	78
270	< 1	14	32	53	77
280	< 1	13	31	52	75
290	< 1	13	31	51	73
300	< 1	13	30	50	71
310	< 1	13	29	49	70

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	8	29	56	85
20	< 1	13	37	68	102
25	< 1	14	39	70	105
30	< 1	14	39	70	105
35	< 1	14	39	70	105
40	< 1	14	39	70	105
45	< 1	12	36	65	99
50	< 1	9	32	59	91
55	< 1	7	27	53	82
60	< 1	4	22	46	72
65	< 1	1	17	38	62
70	< 1	< 1	12	31	53
75	< 1	< 1	9	25	44
80	< 1	< 1	5	19	36
85	< 1	< 1	2	14	29
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	6	25	50	78
100	< 1	7	25	49	75
110	< 1	7	25	47	72
120	< 1	7	24	46	69
130	< 1	8	24	44	67
140	< 1	8	23	43	64
150	< 1	8	23	41	62
160	< 1	8	22	40	59
170	< 1	8	21	38	57
180	< 1	7	21	37	55
190	< 1	7	20	36	53
200	< 1	7	19	35	51
210	< 1	7	19	34	50
220	< 1	6	18	32	48
230	< 1	6	17	31	47
240	< 1	6	17	30	45
250	< 1	6	16	29	44
260	< 1	5	15	28	42

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	1	15	34	54
20	< 1	6	22	43	66
25	< 1	7	23	45	69
30	< 1	7	23	45	69
35	< 1	7	23	45	69
40	< 1	7	23	45	69
45	< 1	5	21	41	64
50	< 1	3	18	37	58
55	< 1	< 1	14	32	51
60	< 1	< 1	10	26	44
65	< 1	< 1	7	21	37
70	< 1	< 1	4	16	30
75	< 1	< 1	< 1	11	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	4	13
90	< 1	< 1	< 1	1	10

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	41	79	121
120	< 1	13	41	77	117
130	< 1	14	41	75	113
140	< 1	15	41	73	110
150	< 1	15	40	71	106
160	< 1	15	40	70	103
170	< 1	15	39	68	100
180	< 1	15	38	66	97
190	< 1	15	38	64	94
200	< 1	15	37	63	92
210	< 1	15	36	61	89
220	< 1	15	35	60	87
230	< 1	15	35	58	85
240	< 1	14	34	57	82
250	< 1	14	33	56	80
260	< 1	14	33	54	78
270	< 1	14	32	53	77
280	< 1	13	31	52	75
290	< 1	13	31	51	73
300	< 1	13	30	50	71
310	< 1	13	29	49	70

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	8	29	56	85
20	< 1	13	37	68	102
25	< 1	14	39	70	105
30	< 1	14	39	70	105
35	< 1	14	39	70	105
40	< 1	14	39	70	105
45	< 1	12	36	65	99
50	< 1	9	32	59	91
55	< 1	7	27	53	82
60	< 1	4	22	46	72
65	< 1	1	17	38	62
70	< 1	< 1	12	31	53
75	< 1	< 1	9	25	44
80	< 1	< 1	5	19	36
85	< 1	< 1	2	14	29
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	6	25	50	78
100	< 1	7	25	49	75
110	< 1	7	25	47	72
120	< 1	7	24	46	69
130	< 1	8	24	44	67
140	< 1	8	23	43	64
150	< 1	8	23	41	62
160	< 1	8	22	40	59
170	< 1	8	21	38	57
180	< 1	7	21	37	55
190	< 1	7	20	36	53
200	< 1	7	19	35	51
210	< 1	7	19	34	50
220	< 1	6	18	32	48
230	< 1	6	17	31	47
240	< 1	6	17	30	45
250	< 1	6	16	29	44
260	< 1	5	15	28	42

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	1	15	34	54
20	< 1	6	22	43	66
25	< 1	7	23	45	69
30	< 1	7	23	45	69
35	< 1	7	23	45	69
40	< 1	7	23	45	69
45	< 1	5	21	41	64
50	< 1	3	18	37	58
55	< 1	< 1	14	32	51
60	< 1	< 1	10	26	44
65	< 1	< 1	7	21	37
70	< 1	< 1	4	16	30
75	< 1	< 1	< 1	11	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	4	13
90	< 1	< 1	< 1	1	10

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	41	79	121
120	< 1	13	41	77	117
130	< 1	14	41	75	113
140	< 1	15	41	73	110
150	< 1	15	40	71	106
160	< 1	15	40	70	103
170	< 1	15	39	68	100
180	< 1	15	38	66	97
190	< 1	15	38	64	94
200	< 1	15	37	63	92
210	< 1	15	36	61	89
220	< 1	15	35	60	87
230	< 1	15	35	58	85
240	< 1	14	34	57	82
250	< 1	14	33	56	80
260	< 1	14	33	54	78
270	< 1	14	32	53	77
280	< 1	13	31	52	75
290	< 1	13	31	51	73
300	< 1	13	30	50	71
310	< 1	13	29	49	70

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	8	29	56	85
20	< 1	13	37	68	102
25	< 1	14	39	70	105
30	< 1	14	39	70	105
35	< 1	14	39	70	105
40	< 1	14	39	70	105
45	< 1	12	36	65	99
50	< 1	9	32	59	91
55	< 1	7	27	53	82
60	< 1	4	22	46	72
65	< 1	1	17	38	62
70	< 1	< 1	12	31	53
75	< 1	< 1	9	25	44
80	< 1	< 1	5	19	36
85	< 1	< 1	2	14	29
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	6	25	50	78
100	< 1	7	25	49	75
110	< 1	7	25	47	72
120	< 1	7	24	46	69
130	< 1	8	24	44	67
140	< 1	8	23	43	64
150	< 1	8	23	41	62
160	< 1	8	22	40	59
170	< 1	8	21	38	57
180	< 1	7	21	37	55
190	< 1	7	20	36	53
200	< 1	7	19	35	51
210	< 1	7	19	34	50
220	< 1	6	18	32	48
230	< 1	6	17	31	47
240	< 1	6	17	30	45
250	< 1	6	16	29	44
260	< 1	5	15	28	42

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	1	15	34	54
20	< 1	6	22	43	66
25	< 1	7	23	45	69
30	< 1	7	23	45	69
35	< 1	7	23	45	69
40	< 1	7	23	45	69
45	< 1	5	21	41	64
50	< 1	3	18	37	58
55	< 1	< 1	14	32	51
60	< 1	< 1	10	26	44
65	< 1	< 1	7	21	37
70	< 1	< 1	4	16	30
75	< 1	< 1	< 1	11	24
80	< 1	< 1	< 1	8	18
85	< 1	< 1	< 1	4	13
90	< 1	< 1	< 1	1	10