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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 18,000 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 -55 lb < 1 -15 lb 11 +37 lb 28 +102 lb 48 +174 lb
120 < 1 -53 lb < 1 -11 lb 12 +46 lb 29 +114 lb 48 +189 lb
130 < 1 -52 lb < 1 -6 lb 13 +53 lb 29 +125 lb 47 +203 lb
140 < 1 -51 lb 1 -2 lb 14 +61 lb 29 +135 lb 47 +216 lb
150 < 1 -49 lb 2 +2 lb 14 +68 lb 29 +144 lb 46 +229 lb
160 < 1 -48 lb 3 +6 lb 14 +74 lb 29 +153 lb 46 +240 lb
170 < 1 -47 lb 3 +9 lb 15 +80 lb 29 +162 lb 45 +251 lb
180 < 1 -46 lb 4 +13 lb 15 +85 lb 29 +169 lb 44 +261 lb
190 < 1 -45 lb 4 +15 lb 15 +90 lb 28 +177 lb 43 +270 lb
200 < 1 -45 lb 4 +18 lb 15 +95 lb 28 +183 lb 42 +279 lb
210 < 1 -44 lb 5 +20 lb 15 +99 lb 28 +190 lb 41 +287 lb
220 < 1 -44 lb 5 +22 lb 15 +103 lb 27 +195 lb 41 +295 lb
230 < 1 -44 lb 5 +24 lb 14 +107 lb 27 +201 lb 40 +302 lb
240 < 1 -44 lb 5 +26 lb 14 +110 lb 26 +206 lb 39 +308 lb
250 < 1 -44 lb 5 +27 lb 14 +113 lb 26 +211 lb 38 +314 lb
260 < 1 -45 lb 5 +28 lb 14 +116 lb 25 +215 lb 37 +320 lb
270 < 1 -45 lb 5 +29 lb 14 +118 lb 25 +219 lb 37 +326 lb
280 < 1 -46 lb 5 +30 lb 13 +120 lb 24 +222 lb 36 +331 lb
290 < 1 -47 lb 5 +30 lb 13 +122 lb 24 +226 lb 35 +335 lb
300 < 1 -48 lb 5 +30 lb 13 +124 lb 23 +229 lb 34 +340 lb
310 < 1 -49 lb 5 +30 lb 13 +125 lb 23 +232 lb 34 +344 lb
All < 1 1 14 31 50

These male standards were last updated 7 hours ago and are based on 7,000 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -46 lb < 1 -15 lb 10 +27 lb 26 +78 lb 45 +135 lb
100 < 1 -45 lb < 1 -11 lb 11 +34 lb 27 +88 lb 45 +149 lb
110 < 1 -44 lb < 1 -7 lb 12 +41 lb 27 +98 lb 45 +162 lb
120 < 1 -43 lb < 1 -3 lb 12 +48 lb 27 +108 lb 44 +173 lb
130 < 1 -43 lb 1 -0 lb 13 +53 lb 27 +116 lb 43 +184 lb
140 < 1 -42 lb 2 +3 lb 13 +59 lb 27 +124 lb 42 +194 lb
150 < 1 -42 lb 3 +5 lb 13 +63 lb 27 +130 lb 41 +203 lb
160 < 1 -41 lb 3 +8 lb 13 +68 lb 26 +137 lb 40 +211 lb
170 < 1 -41 lb 3 +9 lb 13 +71 lb 26 +143 lb 39 +219 lb
180 < 1 -41 lb 4 +11 lb 13 +75 lb 25 +148 lb 38 +226 lb
190 < 1 -42 lb 4 +12 lb 13 +78 lb 25 +153 lb 37 +232 lb
200 < 1 -42 lb 4 +13 lb 13 +80 lb 24 +157 lb 36 +238 lb
210 < 1 -43 lb 4 +14 lb 12 +83 lb 23 +161 lb 35 +244 lb
220 < 1 -44 lb 4 +15 lb 12 +85 lb 23 +164 lb 34 +248 lb
230 < 1 -45 lb 4 +15 lb 12 +86 lb 22 +167 lb 33 +253 lb
240 < 1 -46 lb 4 +15 lb 11 +88 lb 22 +170 lb 33 +257 lb
250 < 1 -48 lb 3 +15 lb 11 +89 lb 21 +172 lb 32 +261 lb
260 < 1 -49 lb 3 +14 lb 11 +90 lb 21 +174 lb 31 +264 lb
All < 1 < 1 13 30 48

These female standards were last updated 7 hours 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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Diamond Pushups Handstand Push Ups Hanging Leg Raise One Arm Push Ups Back Extension Crunches Burpees One Arm Pull Ups Neutral Grip Pull Ups Inverted Row Lying Leg Raise Lunge Toes To Bar Glute Bridge Russian Twist Glute Ham Raise

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