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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 4,000 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 x0.7 135 x1.23 207 x1.88
120 14 x0.12 43 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 x1.88
140 24 x0.17 59 x0.42 112 x0.8 181 x1.29 263 x1.88
150 30 x0.2 68 x0.45 123 x0.82 196 x1.3 280 x1.87
160 35 x0.22 76 x0.47 134 x0.84 210 x1.31 297 x1.86
170 41 x0.24 84 x0.49 145 x0.85 223 x1.31 313 x1.84
180 47 x0.26 92 x0.51 156 x0.87 236 x1.31 329 x1.83
190 53 x0.28 100 x0.53 166 x0.88 249 x1.31 344 x1.81
200 59 x0.29 108 x0.54 177 x0.88 262 x1.31 358 x1.79
210 64 x0.31 116 x0.55 187 x0.89 274 x1.3 372 x1.77
220 70 x0.32 124 x0.56 196 x0.89 286 x1.3 386 x1.76
230 76 x0.33 131 x0.57 206 x0.9 297 x1.29 400 x1.74
240 82 x0.34 139 x0.58 215 x0.9 308 x1.28 413 x1.72
250 87 x0.35 146 x0.59 225 x0.9 319 x1.28 425 x1.7
260 93 x0.36 154 x0.59 234 x0.9 330 x1.27 438 x1.68
270 99 x0.37 161 x0.6 242 x0.9 341 x1.26 450 x1.67
280 104 x0.37 168 x0.6 251 x0.9 351 x1.25 462 x1.65
290 110 x0.38 175 x0.6 260 x0.9 361 x1.24 473 x1.63
300 115 x0.38 182 x0.61 268 x0.89 371 x1.24 484 x1.61
310 121 x0.39 189 x0.61 276 x0.89 380 x1.23 496 x1.6
All 38 83 148 232 330

These male standards were last updated 2 days 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 11 x0.12 28 x0.31 55 x0.61 90 x1 132 x1.47
100 14 x0.14 32 x0.32 60 x0.6 97 x0.97 140 x1.4
110 16 x0.15 36 x0.33 66 x0.6 104 x0.94 148 x1.35
120 19 x0.16 40 x0.33 71 x0.59 110 x0.92 156 x1.3
130 21 x0.16 43 x0.33 75 x0.58 116 x0.89 163 x1.25
140 24 x0.17 47 x0.33 80 x0.57 121 x0.87 169 x1.21
150 26 x0.17 50 x0.33 84 x0.56 127 x0.85 176 x1.17
160 28 x0.18 53 x0.33 88 x0.55 132 x0.82 182 x1.13
170 31 x0.18 56 x0.33 92 x0.54 137 x0.8 187 x1.1
180 33 x0.18 59 x0.33 96 x0.53 141 x0.79 193 x1.07
190 35 x0.18 62 x0.33 100 x0.52 146 x0.77 198 x1.04
200 37 x0.19 65 x0.33 103 x0.52 150 x0.75 203 x1.01
210 39 x0.19 68 x0.32 107 x0.51 154 x0.73 208 x0.99
220 41 x0.19 71 x0.32 110 x0.5 158 x0.72 212 x0.97
230 43 x0.19 73 x0.32 113 x0.49 162 x0.7 217 x0.94
240 45 x0.19 76 x0.32 116 x0.49 166 x0.69 221 x0.92
250 47 x0.19 78 x0.31 120 x0.48 170 x0.68 225 x0.9
260 49 x0.19 81 x0.31 123 x0.47 173 x0.67 229 x0.88
All 21 44 77 120 169

These female standards were last updated 2 days ago and are based on 545 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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Barbell

Bench Press 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare bulgarian split squat versus one of the following exercises:

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

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