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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 21,000 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 -56 lb < 1 -17 lb 10 +36 lb 28 +101 lb 48 +173 lb
120 < 1 -55 lb < 1 -12 lb 12 +45 lb 29 +113 lb 48 +189 lb
130 < 1 -53 lb < 1 -7 lb 13 +53 lb 29 +124 lb 47 +203 lb
140 < 1 -51 lb 1 -3 lb 13 +60 lb 29 +135 lb 47 +217 lb
150 < 1 -50 lb 2 +2 lb 14 +67 lb 29 +145 lb 46 +230 lb
160 < 1 -49 lb 3 +6 lb 14 +74 lb 29 +154 lb 46 +241 lb
170 < 1 -47 lb 3 +9 lb 15 +80 lb 29 +163 lb 45 +253 lb
180 < 1 -46 lb 4 +13 lb 15 +86 lb 29 +171 lb 44 +263 lb
190 < 1 -45 lb 4 +16 lb 15 +91 lb 29 +178 lb 44 +273 lb
200 < 1 -45 lb 5 +19 lb 15 +96 lb 28 +186 lb 43 +282 lb
210 < 1 -44 lb 5 +21 lb 15 +101 lb 28 +192 lb 42 +290 lb
220 < 1 -44 lb 5 +23 lb 15 +105 lb 28 +198 lb 41 +298 lb
230 < 1 -43 lb 5 +25 lb 15 +109 lb 27 +204 lb 40 +306 lb
240 < 1 -43 lb 5 +27 lb 15 +112 lb 27 +209 lb 40 +313 lb
250 < 1 -43 lb 5 +29 lb 14 +116 lb 26 +214 lb 39 +319 lb
260 < 1 -43 lb 5 +30 lb 14 +119 lb 26 +219 lb 38 +326 lb
270 < 1 -44 lb 5 +31 lb 14 +121 lb 25 +223 lb 37 +331 lb
280 < 1 -44 lb 5 +32 lb 14 +124 lb 25 +227 lb 37 +337 lb
290 < 1 -45 lb 5 +33 lb 14 +126 lb 24 +231 lb 36 +342 lb
300 < 1 -46 lb 5 +33 lb 13 +128 lb 24 +234 lb 35 +346 lb
310 < 1 -47 lb 5 +34 lb 13 +130 lb 23 +237 lb 34 +351 lb
All < 1 1 14 32 51

These male standards were last updated 2 days ago and are based on 8,000 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -47 lb < 1 -15 lb 10 +27 lb 27 +79 lb 46 +138 lb
100 < 1 -46 lb < 1 -11 lb 11 +35 lb 28 +90 lb 46 +152 lb
110 < 1 -45 lb < 1 -7 lb 12 +42 lb 28 +100 lb 45 +165 lb
120 < 1 -44 lb < 1 -4 lb 12 +48 lb 28 +109 lb 45 +176 lb
130 < 1 -44 lb 1 -1 lb 13 +54 lb 28 +117 lb 44 +187 lb
140 < 1 -43 lb 2 +2 lb 13 +59 lb 27 +125 lb 43 +197 lb
150 < 1 -43 lb 3 +5 lb 13 +63 lb 27 +132 lb 42 +206 lb
160 < 1 -43 lb 3 +7 lb 13 +68 lb 26 +138 lb 41 +214 lb
170 < 1 -43 lb 3 +8 lb 13 +71 lb 26 +144 lb 40 +222 lb
180 < 1 -43 lb 3 +10 lb 13 +75 lb 25 +149 lb 39 +229 lb
190 < 1 -44 lb 3 +11 lb 13 +78 lb 25 +154 lb 38 +235 lb
200 < 1 -44 lb 4 +12 lb 13 +80 lb 24 +158 lb 37 +241 lb
210 < 1 -45 lb 4 +13 lb 12 +82 lb 24 +162 lb 36 +246 lb
220 < 1 -46 lb 3 +13 lb 12 +84 lb 23 +165 lb 35 +251 lb
230 < 1 -47 lb 3 +13 lb 12 +86 lb 22 +168 lb 34 +255 lb
240 < 1 -49 lb 3 +13 lb 11 +87 lb 22 +171 lb 33 +259 lb
250 < 1 -50 lb 3 +13 lb 11 +88 lb 21 +173 lb 32 +263 lb
260 < 1 -52 lb 3 +12 lb 11 +89 lb 21 +175 lb 31 +266 lb
All < 1 < 1 13 30 48

These female standards were last updated 2 days ago and are based on 1,000 filtered lifts.

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare single leg squat versus one of the following exercises:

Push Ups Pull Ups Dips Chin Ups Bodyweight Squat Diamond Pushups One Arm Push Ups Sit Ups Burpees Lunge Muscle Ups One Arm Pull Ups Handstand Push Ups Inverted Row Crunches Toes To Bar Glute Bridge Russian Twist Neutral Grip Pull Ups Lying Leg Raise Back Extension Hanging Leg Raise Glute Ham Raise

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