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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 -54 lb < 1 -9 lb 15 +52 lb 35 +127 lb 58 +212 lb
120 < 1 -53 lb < 1 -5 lb 15 +60 lb 35 +139 lb 57 +227 lb
130 < 1 -53 lb 1 -1 lb 16 +67 lb 35 +149 lb 56 +241 lb
140 < 1 -52 lb 2 +2 lb 16 +73 lb 34 +159 lb 55 +253 lb
150 < 1 -52 lb 3 +5 lb 16 +79 lb 34 +167 lb 53 +265 lb
160 < 1 -52 lb 3 +8 lb 16 +85 lb 33 +176 lb 52 +276 lb
170 < 1 -52 lb 4 +11 lb 16 +90 lb 33 +183 lb 51 +286 lb
180 < 1 -52 lb 4 +13 lb 16 +94 lb 32 +190 lb 50 +295 lb
190 < 1 -52 lb 4 +15 lb 16 +98 lb 31 +196 lb 48 +303 lb
200 < 1 -53 lb 4 +16 lb 16 +102 lb 31 +202 lb 47 +311 lb
210 < 1 -53 lb 4 +17 lb 16 +105 lb 30 +208 lb 46 +318 lb
220 < 1 -54 lb 4 +19 lb 15 +108 lb 29 +213 lb 45 +325 lb
230 < 1 -55 lb 4 +19 lb 15 +111 lb 29 +217 lb 44 +332 lb
240 < 1 -56 lb 4 +20 lb 15 +113 lb 28 +221 lb 43 +337 lb
250 < 1 -57 lb 4 +20 lb 14 +115 lb 27 +225 lb 42 +343 lb
260 < 1 -59 lb 4 +20 lb 14 +117 lb 27 +228 lb 41 +348 lb
270 < 1 -60 lb 4 +20 lb 14 +119 lb 26 +231 lb 40 +352 lb
280 < 1 -62 lb 4 +20 lb 13 +120 lb 26 +234 lb 39 +356 lb
290 < 1 -64 lb 4 +20 lb 13 +121 lb 25 +237 lb 38 +360 lb
300 < 1 -66 lb 4 +19 lb 13 +122 lb 24 +239 lb 37 +364 lb
310 < 1 -68 lb 3 +18 lb 12 +122 lb 24 +241 lb 36 +367 lb
All < 1 2 16 35 56

These male standards were last updated a week ago and are based on 926 filtered lifts.

Female Single Leg Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -54 lb < 1 -23 lb 8 +19 lb 24 +70 lb 43 +129 lb
100 < 1 -51 lb < 1 -17 lb 10 +29 lb 26 +85 lb 45 +148 lb
110 < 1 -48 lb < 1 -10 lb 11 +40 lb 28 +100 lb 46 +166 lb
120 < 1 -45 lb < 1 -4 lb 13 +50 lb 29 +113 lb 46 +183 lb
130 < 1 -42 lb 2 +3 lb 14 +59 lb 30 +126 lb 46 +199 lb
140 < 1 -39 lb 4 +9 lb 15 +69 lb 30 +138 lb 46 +214 lb
150 < 1 -36 lb 5 +15 lb 16 +77 lb 30 +150 lb 46 +228 lb
160 < 1 -33 lb 5 +20 lb 16 +85 lb 31 +160 lb 46 +241 lb
170 < 1 -30 lb 6 +25 lb 17 +93 lb 31 +170 lb 45 +254 lb
180 < 1 -28 lb 7 +30 lb 17 +100 lb 30 +180 lb 45 +265 lb
190 < 1 -25 lb 7 +34 lb 17 +106 lb 30 +189 lb 44 +276 lb
200 < 1 -23 lb 7 +39 lb 17 +113 lb 30 +197 lb 44 +287 lb
210 < 1 -21 lb 8 +42 lb 17 +119 lb 30 +205 lb 43 +297 lb
220 < 1 -19 lb 8 +46 lb 17 +124 lb 29 +212 lb 42 +306 lb
230 < 1 -18 lb 8 +49 lb 17 +129 lb 29 +219 lb 42 +315 lb
240 < 1 -16 lb 8 +53 lb 17 +134 lb 29 +226 lb 41 +323 lb
250 < 1 -15 lb 8 +55 lb 17 +139 lb 28 +232 lb 40 +331 lb
260 < 1 -14 lb 8 +58 lb 17 +143 lb 28 +238 lb 39 +338 lb
All < 1 < 1 15 33 54

These female standards were last updated a week ago and are based on 160 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + 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 Muscle Ups Sit Ups Crunches Burpees