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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 10,000 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 -48 lb < 1 -6 lb 14 +49 lb 32 +115 lb 52 +189 lb
120 < 1 -47 lb 1 -2 lb 14 +56 lb 32 +125 lb 51 +202 lb
130 < 1 -46 lb 2 +1 lb 15 +62 lb 31 +134 lb 50 +214 lb
140 < 1 -46 lb 2 +4 lb 15 +67 lb 31 +142 lb 49 +225 lb
150 < 1 -46 lb 3 +6 lb 15 +72 lb 30 +150 lb 47 +235 lb
160 < 1 -46 lb 3 +9 lb 15 +77 lb 30 +157 lb 46 +244 lb
170 < 1 -46 lb 4 +11 lb 15 +81 lb 29 +163 lb 45 +252 lb
180 < 1 -46 lb 4 +12 lb 15 +85 lb 29 +169 lb 44 +260 lb
190 < 1 -47 lb 4 +14 lb 14 +88 lb 28 +174 lb 43 +267 lb
200 < 1 -47 lb 4 +15 lb 14 +91 lb 27 +179 lb 41 +273 lb
210 < 1 -48 lb 4 +15 lb 14 +93 lb 27 +183 lb 40 +279 lb
220 < 1 -49 lb 4 +16 lb 14 +96 lb 26 +187 lb 39 +285 lb
230 < 1 -51 lb 4 +16 lb 13 +97 lb 25 +190 lb 38 +290 lb
240 < 1 -52 lb 4 +16 lb 13 +99 lb 25 +193 lb 37 +294 lb
250 < 1 -54 lb 4 +16 lb 13 +100 lb 24 +196 lb 36 +298 lb
260 < 1 -55 lb 4 +16 lb 12 +101 lb 23 +198 lb 35 +302 lb
270 < 1 -57 lb 3 +15 lb 12 +102 lb 23 +201 lb 34 +305 lb
280 < 1 -59 lb 3 +14 lb 11 +103 lb 22 +202 lb 34 +308 lb
290 < 1 -61 lb 3 +13 lb 11 +103 lb 22 +204 lb 33 +311 lb
300 < 1 -64 lb 3 +12 lb 11 +103 lb 21 +205 lb 32 +314 lb
310 < 1 -66 lb 3 +11 lb 10 +103 lb 20 +206 lb 31 +316 lb
All < 1 2 15 31 49

These male standards were last updated a month 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 +23 lb 25 +74 lb 44 +131 lb
100 < 1 -47 lb < 1 -13 lb 10 +32 lb 26 +86 lb 45 +147 lb
110 < 1 -45 lb < 1 -8 lb 12 +41 lb 27 +98 lb 45 +162 lb
120 < 1 -43 lb 1 -3 lb 13 +49 lb 28 +109 lb 44 +176 lb
130 < 1 -41 lb 2 +2 lb 13 +56 lb 28 +119 lb 44 +188 lb
140 < 1 -40 lb 3 +6 lb 14 +63 lb 28 +129 lb 43 +200 lb
150 < 1 -38 lb 4 +10 lb 14 +69 lb 28 +137 lb 43 +211 lb
160 < 1 -37 lb 4 +13 lb 15 +75 lb 28 +145 lb 42 +222 lb
170 < 1 -36 lb 5 +17 lb 15 +80 lb 27 +153 lb 41 +231 lb
180 < 1 -35 lb 5 +19 lb 15 +85 lb 27 +160 lb 40 +240 lb
190 < 1 -34 lb 5 +22 lb 15 +89 lb 27 +166 lb 40 +248 lb
200 < 1 -33 lb 5 +24 lb 15 +94 lb 26 +172 lb 39 +256 lb
210 < 1 -33 lb 6 +26 lb 14 +97 lb 26 +178 lb 38 +263 lb
220 < 1 -32 lb 6 +28 lb 14 +101 lb 25 +183 lb 37 +269 lb
230 < 1 -32 lb 6 +30 lb 14 +104 lb 25 +187 lb 36 +276 lb
240 < 1 -33 lb 6 +31 lb 14 +107 lb 24 +192 lb 36 +281 lb
250 < 1 -33 lb 6 +32 lb 14 +109 lb 24 +195 lb 35 +286 lb
260 < 1 -33 lb 6 +33 lb 13 +111 lb 23 +199 lb 34 +291 lb
All < 1 < 1 14 31 50

These female standards were last updated a month ago and are based on 585 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 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare single leg squat versus one of the following exercises:

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

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