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Split Squat Standards (lb)

Split squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our split squat standards are based on 4,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 15 x0.14 49 x0.45 106 x0.96 185 x1.68 280 x2.54
120 21 x0.17 60 x0.5 121 x1.01 204 x1.7 304 x2.53
130 27 x0.21 70 x0.54 136 x1.05 223 x1.72 327 x2.51
140 34 x0.24 81 x0.58 150 x1.07 242 x1.73 349 x2.49
150 41 x0.27 91 x0.61 164 x1.1 259 x1.73 370 x2.47
160 48 x0.3 101 x0.63 178 x1.11 277 x1.73 391 x2.44
170 55 x0.32 111 x0.66 192 x1.13 293 x1.73 411 x2.42
180 62 x0.35 121 x0.67 205 x1.14 310 x1.72 430 x2.39
190 69 x0.36 131 x0.69 217 x1.14 325 x1.71 448 x2.36
200 76 x0.38 141 x0.71 230 x1.15 340 x1.7 466 x2.33
210 83 x0.4 151 x0.72 242 x1.15 355 x1.69 483 x2.3
220 91 x0.41 160 x0.73 254 x1.15 370 x1.68 500 x2.27
230 98 x0.42 169 x0.74 266 x1.16 384 x1.67 516 x2.25
240 105 x0.44 178 x0.74 277 x1.15 397 x1.66 532 x2.22
250 111 x0.45 187 x0.75 288 x1.15 411 x1.64 548 x2.19
260 118 x0.45 196 x0.76 299 x1.15 424 x1.63 563 x2.16
270 125 x0.46 205 x0.76 310 x1.15 437 x1.62 577 x2.14
280 132 x0.47 214 x0.76 320 x1.14 449 x1.6 592 x2.11
290 138 x0.48 222 x0.77 331 x1.14 461 x1.59 606 x2.09
300 145 x0.48 230 x0.77 341 x1.14 473 x1.58 619 x2.06
310 151 x0.49 238 x0.77 351 x1.13 485 x1.56 633 x2.04
All 51 110 196 306 435

These male standards were last updated a week ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 13 x0.15 37 x0.42 76 x0.85 129 x1.43 192 x2.13
100 16 x0.16 42 x0.42 83 x0.83 138 x1.38 203 x2.03
110 19 x0.17 47 x0.43 90 x0.82 147 x1.33 213 x1.94
120 22 x0.18 52 x0.43 96 x0.8 155 x1.29 223 x1.86
130 25 x0.19 56 x0.43 102 x0.79 162 x1.25 232 x1.78
140 28 x0.2 60 x0.43 108 x0.77 169 x1.21 240 x1.72
150 31 x0.2 64 x0.43 113 x0.76 176 x1.17 248 x1.66
160 33 x0.21 68 x0.43 119 x0.74 182 x1.14 256 x1.6
170 36 x0.21 72 x0.42 124 x0.73 189 x1.11 263 x1.55
180 39 x0.21 76 x0.42 128 x0.71 194 x1.08 270 x1.5
190 41 x0.22 79 x0.42 133 x0.7 200 x1.05 277 x1.46
200 44 x0.22 83 x0.41 137 x0.69 206 x1.03 283 x1.42
210 46 x0.22 86 x0.41 142 x0.67 211 x1 290 x1.38
220 48 x0.22 90 x0.41 146 x0.66 216 x0.98 296 x1.34
230 51 x0.22 93 x0.4 150 x0.65 221 x0.96 301 x1.31
240 53 x0.22 96 x0.4 154 x0.64 226 x0.94 307 x1.28
250 55 x0.22 99 x0.4 158 x0.63 230 x0.92 312 x1.25
260 58 x0.22 102 x0.39 161 x0.62 235 x0.9 317 x1.22
All 26 58 106 168 240

These female standards were last updated a week ago and are based on 694 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 lifts + More Exercises

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Exercise Comparisons

Compare split squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Seated Shoulder Press Pendlay Row Lying Tricep Extension Barbell Shrug Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Good Morning Reverse Grip Bench Press Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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