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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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Male Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 7 x0.06 30 x0.27 71 x0.65 130 x1.19 204 x1.85
120 12 x0.1 39 x0.33 86 x0.71 150 x1.25 228 x1.9
130 17 x0.13 49 x0.38 100 x0.77 169 x1.3 252 x1.94
140 24 x0.17 60 x0.43 115 x0.82 188 x1.34 274 x1.96
150 31 x0.2 70 x0.47 129 x0.86 206 x1.38 297 x1.98
160 38 x0.24 81 x0.51 144 x0.9 224 x1.4 318 x1.99
170 45 x0.27 92 x0.54 158 x0.93 242 x1.42 339 x1.99
180 53 x0.29 102 x0.57 172 x0.95 259 x1.44 359 x2
190 61 x0.32 113 x0.6 186 x0.98 276 x1.45 379 x1.99
200 68 x0.34 124 x0.62 199 x1 292 x1.46 398 x1.99
210 76 x0.36 134 x0.64 212 x1.01 309 x1.47 417 x1.99
220 84 x0.38 145 x0.66 226 x1.02 324 x1.47 435 x1.98
230 92 x0.4 155 x0.67 238 x1.04 340 x1.48 453 x1.97
240 100 x0.42 165 x0.69 251 x1.05 355 x1.48 470 x1.96
250 108 x0.43 175 x0.7 263 x1.05 369 x1.48 487 x1.95
260 116 x0.45 185 x0.71 276 x1.06 384 x1.48 504 x1.94
270 124 x0.46 195 x0.72 288 x1.07 398 x1.47 520 x1.93
280 131 x0.47 205 x0.73 300 x1.07 412 x1.47 536 x1.91
290 139 x0.48 215 x0.74 311 x1.07 426 x1.47 551 x1.9
300 147 x0.49 224 x0.75 323 x1.08 439 x1.46 567 x1.89
310 155 x0.5 234 x0.75 334 x1.08 452 x1.46 582 x1.88
All 41 90 162 255 363

These male standards were last updated 4 days ago and are based on 145 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 11 x0.13 25 x0.28 44 x0.49 70 x0.77 99 x1.1
100 13 x0.13 28 x0.28 48 x0.48 75 x0.75 105 x1.05
110 15 x0.14 31 x0.28 52 x0.47 79 x0.72 111 x1.01
120 17 x0.14 33 x0.28 56 x0.46 84 x0.7 116 x0.96
130 19 x0.15 36 x0.28 59 x0.45 88 x0.68 121 x0.93
140 21 x0.15 39 x0.28 62 x0.44 92 x0.65 125 x0.89
150 23 x0.15 41 x0.27 65 x0.44 95 x0.64 129 x0.86
160 25 x0.15 43 x0.27 68 x0.43 99 x0.62 134 x0.83
170 26 x0.16 45 x0.27 71 x0.42 102 x0.6 137 x0.81
180 28 x0.16 48 x0.26 74 x0.41 106 x0.59 141 x0.78
190 30 x0.16 50 x0.26 76 x0.4 109 x0.57 145 x0.76
200 31 x0.16 52 x0.26 79 x0.39 112 x0.56 148 x0.74
210 33 x0.16 54 x0.26 81 x0.39 115 x0.55 152 x0.72
220 34 x0.16 56 x0.25 84 x0.38 117 x0.53 155 x0.7
230 36 x0.16 58 x0.25 86 x0.37 120 x0.52 158 x0.69
240 37 x0.15 59 x0.25 88 x0.37 123 x0.51 161 x0.67
250 39 x0.15 61 x0.24 90 x0.36 125 x0.5 164 x0.65
260 40 x0.15 63 x0.24 92 x0.36 128 x0.49 166 x0.64
All 20 38 63 94 129

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare bulgarian split squat versus one of the following exercises:

Bench Squat Deadlift Shoulder Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Preacher Curl Pendlay Row Rack Pull T-Bar Row Decline Bench Press Lying Tricep Extension Tricep Extension Box Squat Upright Row Good Morning