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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 5,000 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 -5 lb 14 +50 lb 32 +117 lb 53 +192 lb
120 < 1 -47 lb 1 -2 lb 15 +57 lb 32 +127 lb 52 +205 lb
130 < 1 -46 lb 2 +2 lb 15 +63 lb 32 +136 lb 50 +217 lb
140 < 1 -46 lb 3 +5 lb 15 +69 lb 31 +144 lb 49 +227 lb
150 < 1 -46 lb 3 +7 lb 15 +74 lb 31 +152 lb 48 +237 lb
160 < 1 -46 lb 3 +9 lb 15 +78 lb 30 +158 lb 47 +246 lb
170 < 1 -46 lb 4 +11 lb 15 +82 lb 30 +165 lb 45 +254 lb
180 < 1 -46 lb 4 +13 lb 15 +86 lb 29 +170 lb 44 +262 lb
190 < 1 -47 lb 4 +14 lb 15 +89 lb 28 +175 lb 43 +269 lb
200 < 1 -48 lb 4 +15 lb 14 +92 lb 27 +180 lb 42 +275 lb
210 < 1 -49 lb 4 +16 lb 14 +94 lb 27 +184 lb 41 +281 lb
220 < 1 -50 lb 4 +16 lb 14 +96 lb 26 +188 lb 40 +286 lb
230 < 1 -51 lb 4 +16 lb 13 +98 lb 25 +191 lb 38 +291 lb
240 < 1 -52 lb 4 +16 lb 13 +99 lb 25 +194 lb 37 +296 lb
250 < 1 -54 lb 4 +16 lb 13 +101 lb 24 +197 lb 36 +300 lb
260 < 1 -56 lb 4 +15 lb 12 +102 lb 23 +199 lb 36 +303 lb
270 < 1 -58 lb 3 +15 lb 12 +102 lb 23 +201 lb 35 +307 lb
280 < 1 -60 lb 3 +14 lb 11 +103 lb 22 +203 lb 34 +310 lb
290 < 1 -62 lb 3 +13 lb 11 +103 lb 22 +204 lb 33 +312 lb
300 < 1 -65 lb 3 +12 lb 11 +103 lb 21 +206 lb 32 +315 lb
310 < 1 -67 lb 3 +10 lb 10 +103 lb 20 +207 lb 31 +317 lb
All < 1 2 15 32 50

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

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -51 lb < 1 -19 lb 10 +26 lb 28 +82 lb 49 +145 lb
100 < 1 -50 lb < 1 -14 lb 11 +35 lb 29 +95 lb 49 +162 lb
110 < 1 -48 lb < 1 -9 lb 12 +44 lb 30 +107 lb 49 +177 lb
120 < 1 -47 lb < 1 -4 lb 13 +52 lb 30 +118 lb 48 +192 lb
130 < 1 -45 lb 2 +1 lb 14 +59 lb 30 +129 lb 48 +205 lb
140 < 1 -44 lb 3 +5 lb 15 +66 lb 30 +139 lb 47 +218 lb
150 < 1 -43 lb 3 +9 lb 15 +73 lb 30 +148 lb 46 +229 lb
160 < 1 -41 lb 4 +12 lb 15 +79 lb 30 +156 lb 45 +240 lb
170 < 1 -40 lb 4 +15 lb 15 +84 lb 29 +164 lb 45 +250 lb
180 < 1 -40 lb 5 +18 lb 15 +89 lb 29 +171 lb 44 +259 lb
190 < 1 -39 lb 5 +21 lb 15 +94 lb 29 +178 lb 43 +268 lb
200 < 1 -39 lb 5 +23 lb 15 +98 lb 28 +184 lb 42 +276 lb
210 < 1 -38 lb 5 +25 lb 15 +102 lb 28 +189 lb 41 +283 lb
220 < 1 -38 lb 5 +27 lb 15 +105 lb 27 +195 lb 40 +290 lb
230 < 1 -38 lb 5 +28 lb 15 +108 lb 27 +200 lb 39 +297 lb
240 < 1 -39 lb 5 +29 lb 14 +111 lb 26 +204 lb 38 +303 lb
250 < 1 -39 lb 5 +30 lb 14 +114 lb 25 +208 lb 37 +308 lb
260 < 1 -40 lb 5 +31 lb 14 +116 lb 25 +212 lb 37 +313 lb
All < 1 < 1 14 33 54

These female standards were last updated yesterday and are based on 409 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 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 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 Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Handstand Push Ups Lunge