Dumbbell Bulgarian Split Squat vs Goblet Squat

Measured in kg

Dumbbell Bulgarian Split Squat
Goblet Squat
Pounds (lb)
Kilograms (kg)

Male Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatGoblet Squat
Beginner10 kg13 kg
Novice18 kg26 kg
Intermediate30 kg42 kg
Advanced44 kg63 kg
Elite60 kg87 kg

Female Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatGoblet Squat
Beginner6 kg9 kg
Novice11 kg17 kg
Intermediate18 kg26 kg
Advanced26 kg39 kg
Elite36 kg52 kg