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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 28,000 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 20 x0.18 55 x0.5 111 x1.01 187 x1.7 278 x2.52
120 26 x0.22 65 x0.54 126 x1.05 206 x1.72 301 x2.5
130 33 x0.25 76 x0.58 140 x1.08 224 x1.72 322 x2.48
140 40 x0.28 86 x0.61 154 x1.1 241 x1.72 343 x2.45
150 46 x0.31 96 x0.64 167 x1.12 258 x1.72 363 x2.42
160 54 x0.33 106 x0.66 181 x1.13 275 x1.72 383 x2.39
170 61 x0.36 116 x0.68 193 x1.14 290 x1.71 401 x2.36
180 68 x0.38 126 x0.7 206 x1.14 306 x1.7 419 x2.33
190 75 x0.39 135 x0.71 218 x1.15 320 x1.69 436 x2.3
200 82 x0.41 145 x0.72 230 x1.15 335 x1.67 453 x2.26
210 89 x0.42 154 x0.73 241 x1.15 349 x1.66 469 x2.23
220 96 x0.43 163 x0.74 253 x1.15 362 x1.65 485 x2.2
230 102 x0.45 172 x0.75 264 x1.15 375 x1.63 500 x2.17
240 109 x0.45 181 x0.75 275 x1.14 388 x1.62 515 x2.15
250 116 x0.46 189 x0.76 285 x1.14 401 x1.6 529 x2.12
260 122 x0.47 198 x0.76 295 x1.14 413 x1.59 543 x2.09
270 129 x0.48 206 x0.76 305 x1.13 425 x1.57 557 x2.06
280 135 x0.48 214 x0.76 315 x1.13 436 x1.56 570 x2.04
290 142 x0.49 222 x0.77 325 x1.12 448 x1.54 583 x2.01
300 148 x0.49 230 x0.77 335 x1.12 459 x1.53 596 x1.99
310 154 x0.5 238 x0.77 344 x1.11 470 x1.52 608 x1.96
All 56 114 197 302 423

These male standards were last updated 2 days ago and are based on 2,000 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 15 x0.16 39 x0.44 77 x0.86 128 x1.43 189 x2.1
100 18 x0.18 44 x0.44 84 x0.84 137 x1.37 200 x2
110 21 x0.19 49 x0.44 91 x0.83 146 x1.32 210 x1.91
120 24 x0.2 53 x0.45 97 x0.81 153 x1.28 219 x1.83
130 27 x0.21 58 x0.44 103 x0.79 161 x1.24 228 x1.75
140 30 x0.21 62 x0.44 108 x0.77 168 x1.2 236 x1.69
150 33 x0.22 66 x0.44 114 x0.76 174 x1.16 244 x1.63
160 35 x0.22 70 x0.44 119 x0.74 181 x1.13 252 x1.57
170 38 x0.22 74 x0.43 124 x0.73 187 x1.1 259 x1.52
180 41 x0.23 77 x0.43 128 x0.71 192 x1.07 265 x1.47
190 43 x0.23 81 x0.43 133 x0.7 198 x1.04 272 x1.43
200 46 x0.23 84 x0.42 137 x0.69 203 x1.02 278 x1.39
210 48 x0.23 88 x0.42 142 x0.67 208 x0.99 284 x1.35
220 51 x0.23 91 x0.41 146 x0.66 213 x0.97 290 x1.32
230 53 x0.23 94 x0.41 150 x0.65 218 x0.95 296 x1.29
240 55 x0.23 97 x0.4 153 x0.64 223 x0.93 301 x1.25
250 57 x0.23 100 x0.4 157 x0.63 227 x0.91 306 x1.22
260 60 x0.23 103 x0.4 161 x0.62 232 x0.89 311 x1.2
All 28 60 106 167 237

These female standards were last updated 2 days ago and are based on 1,000 filtered lifts.

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

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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 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 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 Incline Bench Press Barbell Curl Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Rack Pull Tricep Extension Pendlay Row T-Bar Row Box Squat Floor Press Bulgarian Split Squat Stiff Legged Deadlift Zercher Squat Upright Row Reverse Wrist Curl Barbell Lunge Lying Tricep Extension Good Morning Reverse Grip Bench Press Reverse Barbell Curl Wrist Curl Landmine Squat

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