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Bulgarian Split Squat Standards (lb)

Bulgarian split squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our bulgarian split squat standards are based on 38,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 10 x0.09 36 x0.32 78 x0.71 137 x1.25 209 x1.9
120 15 x0.12 43 x0.36 89 x0.74 152 x1.26 227 x1.89
130 19 x0.15 51 x0.39 100 x0.77 166 x1.27 244 x1.88
140 24 x0.17 58 x0.42 110 x0.79 179 x1.28 260 x1.86
150 29 x0.19 66 x0.44 121 x0.8 192 x1.28 276 x1.84
160 34 x0.21 73 x0.46 131 x0.82 205 x1.28 291 x1.82
170 39 x0.23 81 x0.47 141 x0.83 217 x1.28 305 x1.8
180 44 x0.24 88 x0.49 150 x0.83 229 x1.27 320 x1.78
190 49 x0.26 95 x0.5 160 x0.84 240 x1.27 333 x1.75
200 54 x0.27 102 x0.51 169 x0.84 252 x1.26 346 x1.73
210 59 x0.28 109 x0.52 178 x0.85 262 x1.25 359 x1.71
220 64 x0.29 116 x0.53 186 x0.85 273 x1.24 371 x1.69
230 70 x0.3 123 x0.53 195 x0.85 283 x1.23 383 x1.67
240 75 x0.31 129 x0.54 203 x0.85 293 x1.22 395 x1.65
250 80 x0.32 136 x0.54 211 x0.85 303 x1.21 406 x1.63
260 84 x0.32 142 x0.55 219 x0.84 313 x1.2 417 x1.61
270 89 x0.33 149 x0.55 227 x0.84 322 x1.19 428 x1.59
280 94 x0.34 155 x0.55 235 x0.84 331 x1.18 439 x1.57
290 99 x0.34 161 x0.56 242 x0.84 340 x1.17 449 x1.55
300 104 x0.35 167 x0.56 250 x0.83 349 x1.16 459 x1.53
310 108 x0.35 173 x0.56 257 x0.83 357 x1.15 469 x1.51
All 35 78 142 223 318

These male standards were last updated a week ago and are based on 4,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 14 x0.16 33 x0.36 60 x0.67 96 x1.07 139 x1.54
100 16 x0.16 36 x0.36 64 x0.64 102 x1.02 145 x1.45
110 18 x0.16 38 x0.35 68 x0.62 106 x0.97 151 x1.37
120 20 x0.17 41 x0.34 72 x0.6 111 x0.92 156 x1.3
130 22 x0.17 44 x0.34 75 x0.58 115 x0.89 161 x1.24
140 23 x0.17 46 x0.33 78 x0.56 119 x0.85 166 x1.18
150 25 x0.17 49 x0.32 82 x0.54 123 x0.82 170 x1.14
160 27 x0.17 51 x0.32 84 x0.53 126 x0.79 174 x1.09
170 28 x0.17 53 x0.31 87 x0.51 130 x0.76 178 x1.05
180 30 x0.17 55 x0.31 90 x0.5 133 x0.74 182 x1.01
190 31 x0.16 57 x0.3 92 x0.49 136 x0.72 186 x0.98
200 33 x0.16 59 x0.3 95 x0.47 139 x0.7 189 x0.95
210 34 x0.16 61 x0.29 97 x0.46 142 x0.68 193 x0.92
220 35 x0.16 63 x0.28 100 x0.45 145 x0.66 196 x0.89
230 37 x0.16 64 x0.28 102 x0.44 147 x0.64 199 x0.87
240 38 x0.16 66 x0.28 104 x0.43 150 x0.63 202 x0.84
250 39 x0.16 68 x0.27 106 x0.42 153 x0.61 205 x0.82
260 41 x0.16 69 x0.27 108 x0.42 155 x0.6 208 x0.8
All 22 45 77 118 165

These female standards were last updated a week ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare bulgarian split squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press