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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 15,000 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 +38 lb 29 +104 lb 49 +178 lb
120 < 1 -54 lb < 1 -11 lb 12 +47 lb 30 +116 lb 49 +194 lb
130 < 1 -53 lb < 1 -6 lb 13 +55 lb 30 +127 lb 48 +208 lb
140 < 1 -51 lb 1 -2 lb 14 +62 lb 30 +138 lb 48 +221 lb
150 < 1 -50 lb 2 +2 lb 14 +69 lb 30 +147 lb 47 +233 lb
160 < 1 -49 lb 3 +6 lb 15 +75 lb 30 +156 lb 46 +245 lb
170 < 1 -48 lb 3 +9 lb 15 +81 lb 30 +164 lb 46 +256 lb
180 < 1 -47 lb 4 +12 lb 15 +86 lb 29 +172 lb 45 +266 lb
190 < 1 -47 lb 4 +15 lb 15 +91 lb 29 +179 lb 44 +275 lb
200 < 1 -46 lb 4 +17 lb 15 +96 lb 28 +186 lb 43 +284 lb
210 < 1 -46 lb 5 +20 lb 15 +100 lb 28 +192 lb 42 +292 lb
220 < 1 -46 lb 5 +22 lb 15 +104 lb 28 +198 lb 41 +300 lb
230 < 1 -46 lb 5 +23 lb 15 +108 lb 27 +204 lb 40 +307 lb
240 < 1 -46 lb 5 +25 lb 14 +111 lb 27 +209 lb 40 +313 lb
250 < 1 -46 lb 5 +26 lb 14 +114 lb 26 +213 lb 39 +320 lb
260 < 1 -47 lb 5 +27 lb 14 +116 lb 26 +218 lb 38 +325 lb
270 < 1 -47 lb 5 +28 lb 14 +119 lb 25 +222 lb 37 +331 lb
280 < 1 -48 lb 5 +29 lb 13 +121 lb 25 +225 lb 36 +336 lb
290 < 1 -49 lb 5 +29 lb 13 +123 lb 24 +228 lb 36 +341 lb
300 < 1 -50 lb 5 +29 lb 13 +124 lb 24 +232 lb 35 +345 lb
310 < 1 -51 lb 5 +29 lb 13 +126 lb 23 +234 lb 34 +349 lb
All < 1 1 15 32 51

These male standards were last updated a month ago and are based on 6,000 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -48 lb < 1 -16 lb 10 +26 lb 26 +78 lb 46 +136 lb
100 < 1 -47 lb < 1 -12 lb 11 +34 lb 27 +89 lb 46 +151 lb
110 < 1 -45 lb < 1 -7 lb 12 +42 lb 28 +100 lb 45 +165 lb
120 < 1 -44 lb < 1 -3 lb 13 +49 lb 28 +110 lb 45 +177 lb
130 < 1 -43 lb 2 +0 lb 13 +55 lb 28 +119 lb 44 +189 lb
140 < 1 -42 lb 2 +4 lb 14 +61 lb 28 +127 lb 43 +200 lb
150 < 1 -41 lb 3 +7 lb 14 +66 lb 27 +135 lb 42 +210 lb
160 < 1 -41 lb 3 +9 lb 14 +71 lb 27 +142 lb 41 +219 lb
170 < 1 -40 lb 4 +12 lb 14 +75 lb 27 +148 lb 41 +227 lb
180 < 1 -40 lb 4 +14 lb 14 +79 lb 26 +154 lb 40 +235 lb
190 < 1 -40 lb 4 +15 lb 14 +83 lb 26 +160 lb 39 +242 lb
200 < 1 -40 lb 4 +17 lb 13 +86 lb 25 +164 lb 38 +248 lb
210 < 1 -41 lb 4 +18 lb 13 +89 lb 25 +169 lb 37 +254 lb
220 < 1 -41 lb 4 +19 lb 13 +91 lb 24 +173 lb 36 +260 lb
230 < 1 -42 lb 4 +20 lb 13 +93 lb 24 +177 lb 35 +265 lb
240 < 1 -43 lb 4 +20 lb 12 +95 lb 23 +180 lb 34 +269 lb
250 < 1 -44 lb 4 +20 lb 12 +97 lb 22 +183 lb 33 +274 lb
260 < 1 -45 lb 4 +20 lb 12 +98 lb 22 +185 lb 33 +278 lb
All < 1 < 1 13 30 49

These female standards were last updated a month ago and are based on 929 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 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Hanging Leg Raise One Arm Pull Ups Crunches Glute Ham Raise Diamond Pushups Burpees Toes To Bar Back Extension Russian Twist Lunge Lying Leg Raise Handstand Push Ups Neutral Grip Pull Ups Glute Bridge Inverted Row

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