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Single Leg Squat Standards (lb)

Single leg squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our single leg squat standards are based on 8,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -47 lb < 1 -6 lb 14 +49 lb 32 +114 lb 52 +188 lb
120 < 1 -47 lb 1 -2 lb 14 +55 lb 32 +124 lb 51 +201 lb
130 < 1 -46 lb 2 +1 lb 15 +61 lb 31 +133 lb 50 +213 lb
140 < 1 -46 lb 2 +4 lb 15 +67 lb 31 +142 lb 48 +223 lb
150 < 1 -45 lb 3 +7 lb 15 +72 lb 30 +149 lb 47 +233 lb
160 < 1 -45 lb 3 +9 lb 15 +77 lb 30 +156 lb 46 +242 lb
170 < 1 -45 lb 4 +11 lb 15 +81 lb 29 +162 lb 45 +251 lb
180 < 1 -46 lb 4 +12 lb 15 +85 lb 28 +168 lb 44 +258 lb
190 < 1 -46 lb 4 +14 lb 14 +88 lb 28 +173 lb 42 +265 lb
200 < 1 -47 lb 4 +15 lb 14 +91 lb 27 +178 lb 41 +272 lb
210 < 1 -48 lb 4 +16 lb 14 +93 lb 27 +182 lb 40 +278 lb
220 < 1 -49 lb 4 +16 lb 14 +95 lb 26 +186 lb 39 +283 lb
230 < 1 -50 lb 4 +17 lb 13 +97 lb 25 +190 lb 38 +288 lb
240 < 1 -51 lb 4 +17 lb 13 +99 lb 25 +193 lb 37 +293 lb
250 < 1 -53 lb 4 +16 lb 13 +100 lb 24 +195 lb 36 +297 lb
260 < 1 -55 lb 4 +16 lb 12 +101 lb 23 +198 lb 35 +301 lb
270 < 1 -57 lb 3 +16 lb 12 +102 lb 23 +200 lb 34 +304 lb
280 < 1 -59 lb 3 +15 lb 11 +103 lb 22 +202 lb 33 +307 lb
290 < 1 -61 lb 3 +14 lb 11 +103 lb 22 +203 lb 33 +310 lb
300 < 1 -63 lb 3 +13 lb 11 +103 lb 21 +205 lb 32 +313 lb
310 < 1 -65 lb 3 +11 lb 10 +103 lb 20 +206 lb 31 +315 lb
All < 1 2 15 31 49

These male standards were last updated 3 days ago and are based on 3,000 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -49 lb < 1 -18 lb 9 +24 lb 26 +76 lb 45 +134 lb
100 < 1 -47 lb < 1 -13 lb 10 +33 lb 27 +88 lb 46 +150 lb
110 < 1 -46 lb < 1 -8 lb 12 +42 lb 28 +100 lb 46 +165 lb
120 < 1 -44 lb 1 -3 lb 13 +49 lb 28 +111 lb 45 +179 lb
130 < 1 -42 lb 2 +2 lb 14 +57 lb 28 +121 lb 45 +192 lb
140 < 1 -40 lb 3 +6 lb 14 +63 lb 28 +131 lb 44 +204 lb
150 < 1 -39 lb 4 +10 lb 14 +70 lb 28 +139 lb 43 +215 lb
160 < 1 -38 lb 4 +13 lb 15 +76 lb 28 +148 lb 43 +225 lb
170 < 1 -36 lb 5 +16 lb 15 +81 lb 28 +155 lb 42 +235 lb
180 < 1 -36 lb 5 +19 lb 15 +86 lb 27 +162 lb 41 +244 lb
190 < 1 -35 lb 5 +22 lb 15 +90 lb 27 +168 lb 40 +252 lb
200 < 1 -34 lb 5 +24 lb 15 +94 lb 27 +174 lb 39 +259 lb
210 < 1 -34 lb 5 +26 lb 14 +98 lb 26 +180 lb 39 +267 lb
220 < 1 -34 lb 6 +28 lb 14 +101 lb 26 +185 lb 38 +273 lb
230 < 1 -34 lb 6 +29 lb 14 +104 lb 25 +189 lb 37 +279 lb
240 < 1 -34 lb 6 +30 lb 14 +107 lb 25 +194 lb 36 +285 lb
250 < 1 -34 lb 6 +31 lb 14 +110 lb 24 +198 lb 35 +290 lb
260 < 1 -35 lb 5 +32 lb 13 +112 lb 24 +201 lb 35 +295 lb
All < 1 < 1 14 31 51

These female standards were last updated 3 days ago and are based on 556 filtered lifts.

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.

More Exercises

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 single leg squat versus one of the following exercises:

Pull Ups Push Ups Chin Ups Dips Bodyweight Squat Sit Ups Handstand Push Ups Crunches Muscle Ups Burpees One Arm Push Ups Lunge