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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 5,000 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 34 x0.31 76 x0.69 135 x1.23 207 x1.88
120 14 x0.12 42 x0.35 88 x0.74 151 x1.26 226 x1.89
130 19 x0.15 51 x0.39 100 x0.77 166 x1.28 245 x1.89
140 24 x0.17 59 x0.42 112 x0.8 181 x1.3 263 x1.88
150 30 x0.2 68 x0.45 123 x0.82 196 x1.31 281 x1.87
160 35 x0.22 76 x0.47 135 x0.84 210 x1.31 298 x1.86
170 41 x0.24 84 x0.5 146 x0.86 224 x1.32 314 x1.85
180 47 x0.26 92 x0.51 156 x0.87 237 x1.32 330 x1.83
190 53 x0.28 101 x0.53 167 x0.88 250 x1.32 345 x1.81
200 59 x0.29 109 x0.54 177 x0.89 262 x1.31 359 x1.8
210 65 x0.31 117 x0.55 187 x0.89 275 x1.31 374 x1.78
220 70 x0.32 124 x0.57 197 x0.9 287 x1.3 388 x1.76
230 76 x0.33 132 x0.57 207 x0.9 298 x1.3 401 x1.74
240 82 x0.34 140 x0.58 216 x0.9 310 x1.29 414 x1.73
250 88 x0.35 147 x0.59 226 x0.9 321 x1.28 427 x1.71
260 94 x0.36 155 x0.59 235 x0.9 332 x1.28 440 x1.69
270 99 x0.37 162 x0.6 244 x0.9 342 x1.27 452 x1.67
280 105 x0.37 169 x0.6 252 x0.9 353 x1.26 464 x1.66
290 110 x0.38 176 x0.61 261 x0.9 363 x1.25 475 x1.64
300 116 x0.39 183 x0.61 270 x0.9 373 x1.24 487 x1.62
310 121 x0.39 190 x0.61 278 x0.9 383 x1.23 498 x1.61
All 38 83 148 233 331

These male standards were last updated a month ago and are based on 1,000 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 12 x0.13 29 x0.33 56 x0.63 92 x1.02 134 x1.49
100 14 x0.14 33 x0.33 62 x0.61 98 x0.98 142 x1.42
110 17 x0.15 37 x0.33 66 x0.6 105 x0.95 149 x1.36
120 19 x0.16 40 x0.34 71 x0.59 110 x0.92 156 x1.3
130 21 x0.16 44 x0.34 75 x0.58 116 x0.89 162 x1.25
140 24 x0.17 47 x0.33 80 x0.57 121 x0.86 169 x1.2
150 26 x0.17 50 x0.33 84 x0.56 126 x0.84 174 x1.16
160 28 x0.17 53 x0.33 87 x0.55 131 x0.82 180 x1.12
170 30 x0.18 56 x0.33 91 x0.54 135 x0.79 185 x1.09
180 32 x0.18 59 x0.33 95 x0.53 139 x0.77 190 x1.06
190 34 x0.18 61 x0.32 98 x0.52 144 x0.76 195 x1.03
200 36 x0.18 64 x0.32 101 x0.51 148 x0.74 200 x1
210 38 x0.18 66 x0.32 105 x0.5 151 x0.72 204 x0.97
220 40 x0.18 69 x0.31 108 x0.49 155 x0.7 208 x0.95
230 42 x0.18 71 x0.31 111 x0.48 159 x0.69 213 x0.92
240 43 x0.18 74 x0.31 113 x0.47 162 x0.68 217 x0.9
250 45 x0.18 76 x0.3 116 x0.47 165 x0.66 220 x0.88
260 47 x0.18 78 x0.3 119 x0.46 169 x0.65 224 x0.86
All 21 44 77 119 168

These female standards were last updated a month ago and are based on 578 filtered lifts.

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.

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Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

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Exercise Comparisons

Compare bulgarian split squat versus one of the following exercises:

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

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