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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 7,000 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 9 x0.08 34 x0.31 76 x0.69 135 x1.23 208 x1.89
120 14 x0.11 42 x0.35 88 x0.73 151 x1.26 227 x1.89
130 19 x0.14 50 x0.39 100 x0.77 166 x1.28 246 x1.89
140 24 x0.17 58 x0.42 111 x0.8 181 x1.29 263 x1.88
150 29 x0.19 67 x0.44 123 x0.82 195 x1.3 281 x1.87
160 35 x0.22 75 x0.47 134 x0.84 209 x1.31 297 x1.86
170 40 x0.24 83 x0.49 144 x0.85 223 x1.31 313 x1.84
180 46 x0.25 91 x0.51 155 x0.86 236 x1.31 329 x1.83
190 52 x0.27 99 x0.52 165 x0.87 249 x1.31 344 x1.81
200 57 x0.29 107 x0.53 176 x0.88 261 x1.3 358 x1.79
210 63 x0.3 115 x0.55 185 x0.88 273 x1.3 372 x1.77
220 69 x0.31 122 x0.56 195 x0.89 285 x1.29 386 x1.75
230 74 x0.32 130 x0.56 205 x0.89 296 x1.29 399 x1.74
240 80 x0.33 137 x0.57 214 x0.89 307 x1.28 412 x1.72
250 86 x0.34 145 x0.58 223 x0.89 318 x1.27 425 x1.7
260 91 x0.35 152 x0.58 232 x0.89 329 x1.27 437 x1.68
270 97 x0.36 159 x0.59 241 x0.89 339 x1.26 449 x1.66
280 102 x0.37 166 x0.59 249 x0.89 350 x1.25 461 x1.65
290 108 x0.37 173 x0.6 258 x0.89 360 x1.24 472 x1.63
300 113 x0.38 180 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 81 146 231 329

These male standards were last updated 3 days ago and are based on 2,000 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 x0.14 30 x0.33 56 x0.62 90 x1 131 x1.45
100 15 x0.15 34 x0.34 61 x0.61 97 x0.97 138 x1.38
110 17 x0.16 37 x0.34 66 x0.6 103 x0.93 145 x1.32
120 20 x0.16 40 x0.34 70 x0.59 108 x0.9 152 x1.27
130 22 x0.17 44 x0.34 74 x0.57 113 x0.87 158 x1.22
140 24 x0.17 47 x0.33 78 x0.56 118 x0.85 164 x1.17
150 26 x0.17 50 x0.33 82 x0.55 123 x0.82 170 x1.13
160 28 x0.18 53 x0.33 86 x0.54 128 x0.8 175 x1.09
170 30 x0.18 55 x0.33 89 x0.53 132 x0.78 180 x1.06
180 32 x0.18 58 x0.32 93 x0.52 136 x0.75 185 x1.03
190 34 x0.18 61 x0.32 96 x0.51 140 x0.74 189 x1
200 36 x0.18 63 x0.32 99 x0.5 144 x0.72 194 x0.97
210 38 x0.18 65 x0.31 102 x0.49 147 x0.7 198 x0.94
220 40 x0.18 68 x0.31 105 x0.48 151 x0.69 202 x0.92
230 42 x0.18 70 x0.3 108 x0.47 154 x0.67 206 x0.89
240 43 x0.18 72 x0.3 111 x0.46 157 x0.66 210 x0.87
250 45 x0.18 75 x0.3 114 x0.45 161 x0.64 213 x0.85
260 47 x0.18 77 x0.29 116 x0.45 164 x0.63 217 x0.83
All 22 44 76 117 163

These female standards were last updated 3 days ago and are based on 948 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.

More Exercises

Barbell

Bench Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 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 Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Box Squat Barbell Shrug Barbell Lunge Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Preacher Curl T-Bar Row Rack Pull Lying Tricep Extension Upright Row Tricep Extension Good Morning Zercher Squat Landmine Squat Split Squat Reverse Wrist Curl Wrist Curl