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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 13,000 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 -53 lb < 1 -13 lb 12 +41 lb 30 +107 lb 50 +180 lb
120 < 1 -52 lb < 1 -9 lb 13 +49 lb 30 +118 lb 49 +195 lb
130 < 1 -51 lb < 1 -4 lb 13 +56 lb 30 +129 lb 49 +209 lb
140 < 1 -50 lb 1 -1 lb 14 +63 lb 30 +138 lb 48 +221 lb
150 < 1 -49 lb 2 +3 lb 14 +69 lb 30 +147 lb 47 +233 lb
160 < 1 -48 lb 3 +6 lb 15 +75 lb 30 +156 lb 46 +244 lb
170 < 1 -48 lb 3 +9 lb 15 +80 lb 29 +163 lb 45 +254 lb
180 < 1 -47 lb 4 +12 lb 15 +85 lb 29 +171 lb 44 +263 lb
190 < 1 -47 lb 4 +14 lb 15 +90 lb 28 +177 lb 43 +272 lb
200 < 1 -47 lb 4 +16 lb 15 +94 lb 28 +184 lb 42 +280 lb
210 < 1 -47 lb 4 +18 lb 14 +98 lb 28 +189 lb 42 +288 lb
220 < 1 -47 lb 4 +20 lb 14 +101 lb 27 +194 lb 41 +295 lb
230 < 1 -47 lb 5 +21 lb 14 +104 lb 26 +199 lb 40 +301 lb
240 < 1 -48 lb 5 +22 lb 14 +107 lb 26 +204 lb 39 +307 lb
250 < 1 -48 lb 5 +23 lb 14 +110 lb 25 +208 lb 38 +313 lb
260 < 1 -49 lb 5 +24 lb 13 +112 lb 25 +212 lb 37 +318 lb
270 < 1 -50 lb 4 +24 lb 13 +114 lb 24 +215 lb 36 +323 lb
280 < 1 -51 lb 4 +25 lb 13 +115 lb 24 +218 lb 36 +327 lb
290 < 1 -53 lb 4 +25 lb 13 +117 lb 23 +221 lb 35 +332 lb
300 < 1 -54 lb 4 +24 lb 12 +118 lb 23 +224 lb 34 +335 lb
310 < 1 -56 lb 4 +24 lb 12 +119 lb 22 +226 lb 33 +339 lb
All < 1 1 15 32 50

These male standards were last updated 4 days ago and are based on 5,000 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -49 lb < 1 -18 lb 9 +25 lb 26 +76 lb 45 +135 lb
100 < 1 -48 lb < 1 -13 lb 10 +33 lb 27 +88 lb 46 +150 lb
110 < 1 -46 lb < 1 -8 lb 12 +41 lb 28 +100 lb 45 +165 lb
120 < 1 -45 lb < 1 -4 lb 12 +48 lb 28 +110 lb 45 +178 lb
130 < 1 -44 lb 1 -0 lb 13 +55 lb 28 +119 lb 44 +190 lb
140 < 1 -42 lb 2 +3 lb 14 +61 lb 28 +128 lb 44 +201 lb
150 < 1 -41 lb 3 +7 lb 14 +67 lb 28 +136 lb 43 +211 lb
160 < 1 -41 lb 4 +10 lb 14 +72 lb 27 +143 lb 42 +221 lb
170 < 1 -40 lb 4 +12 lb 14 +76 lb 27 +150 lb 41 +230 lb
180 < 1 -40 lb 4 +15 lb 14 +81 lb 27 +156 lb 40 +238 lb
190 < 1 -39 lb 4 +17 lb 14 +85 lb 26 +162 lb 39 +245 lb
200 < 1 -39 lb 5 +18 lb 14 +88 lb 26 +168 lb 38 +252 lb
210 < 1 -39 lb 5 +20 lb 14 +91 lb 25 +172 lb 37 +259 lb
220 < 1 -40 lb 5 +21 lb 13 +94 lb 25 +177 lb 37 +265 lb
230 < 1 -40 lb 5 +22 lb 13 +97 lb 24 +181 lb 36 +270 lb
240 < 1 -41 lb 5 +23 lb 13 +99 lb 24 +185 lb 35 +275 lb
250 < 1 -42 lb 5 +23 lb 13 +101 lb 23 +188 lb 34 +280 lb
260 < 1 -43 lb 4 +24 lb 12 +102 lb 23 +191 lb 33 +284 lb
All < 1 < 1 13 31 50

These female standards were last updated 4 days ago and are based on 876 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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 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 Lunge One Arm Push Ups Handstand Push Ups Crunches Burpees