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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 9,000 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 77 x0.7 137 x1.24 210 x1.91
120 14 x0.12 42 x0.35 89 x0.74 152 x1.27 229 x1.91
130 19 x0.14 51 x0.39 101 x0.77 168 x1.29 247 x1.9
140 24 x0.17 59 x0.42 112 x0.8 182 x1.3 265 x1.89
150 29 x0.19 67 x0.45 123 x0.82 197 x1.31 282 x1.88
160 35 x0.22 75 x0.47 134 x0.84 210 x1.31 299 x1.87
170 40 x0.24 83 x0.49 145 x0.85 224 x1.32 315 x1.85
180 46 x0.25 91 x0.51 156 x0.86 237 x1.32 330 x1.83
190 52 x0.27 99 x0.52 166 x0.87 249 x1.31 345 x1.82
200 57 x0.29 107 x0.54 176 x0.88 262 x1.31 359 x1.8
210 63 x0.3 115 x0.55 186 x0.88 274 x1.3 373 x1.78
220 69 x0.31 122 x0.56 195 x0.89 285 x1.3 387 x1.76
230 74 x0.32 130 x0.56 205 x0.89 297 x1.29 400 x1.74
240 80 x0.33 137 x0.57 214 x0.89 308 x1.28 413 x1.72
250 85 x0.34 144 x0.58 223 x0.89 319 x1.27 426 x1.7
260 91 x0.35 152 x0.58 232 x0.89 329 x1.27 438 x1.68
270 96 x0.36 159 x0.59 241 x0.89 340 x1.26 450 x1.67
280 102 x0.36 166 x0.59 249 x0.89 350 x1.25 461 x1.65
290 107 x0.37 172 x0.59 257 x0.89 360 x1.24 473 x1.63
300 112 x0.37 179 x0.6 266 x0.89 369 x1.23 484 x1.61
310 118 x0.38 186 x0.6 274 x0.88 379 x1.22 495 x1.6
All 37 81 147 231 330

These male standards were last updated a month ago and are based on 3,000 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 13 x0.15 31 x0.34 57 x0.63 92 x1.02 132 x1.47
100 15 x0.15 34 x0.34 62 x0.62 97 x0.97 139 x1.39
110 18 x0.16 37 x0.34 66 x0.6 103 x0.93 145 x1.32
120 20 x0.16 41 x0.34 70 x0.58 108 x0.9 151 x1.26
130 22 x0.17 43 x0.33 74 x0.57 113 x0.87 157 x1.21
140 24 x0.17 46 x0.33 78 x0.55 117 x0.84 162 x1.16
150 26 x0.17 49 x0.33 81 x0.54 121 x0.81 167 x1.11
160 28 x0.17 52 x0.32 84 x0.53 125 x0.78 172 x1.08
170 30 x0.17 54 x0.32 88 x0.52 129 x0.76 177 x1.04
180 31 x0.17 56 x0.31 91 x0.5 133 x0.74 181 x1
190 33 x0.17 59 x0.31 94 x0.49 137 x0.72 185 x0.97
200 35 x0.17 61 x0.31 96 x0.48 140 x0.7 189 x0.95
210 36 x0.17 63 x0.3 99 x0.47 143 x0.68 193 x0.92
220 38 x0.17 65 x0.3 102 x0.46 146 x0.67 197 x0.89
230 40 x0.17 67 x0.29 104 x0.45 150 x0.65 200 x0.87
240 41 x0.17 69 x0.29 107 x0.45 152 x0.64 203 x0.85
250 43 x0.17 71 x0.29 109 x0.44 155 x0.62 207 x0.83
260 44 x0.17 73 x0.28 112 x0.43 158 x0.61 210 x0.81
All 22 44 76 116 161

These female 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.

What is my exact level?

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

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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.

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

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