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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 1,000 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 x0.13 49 x0.45 107 x0.97 186 x1.69 283 x2.57
120 20 x0.17 59 x0.49 121 x1.01 206 x1.71 307 x2.55
130 27 x0.2 69 x0.53 136 x1.04 224 x1.72 329 x2.53
140 33 x0.24 79 x0.57 150 x1.07 242 x1.73 351 x2.5
150 39 x0.26 89 x0.6 163 x1.09 259 x1.73 371 x2.48
160 46 x0.29 99 x0.62 176 x1.1 276 x1.72 391 x2.44
170 53 x0.31 109 x0.64 189 x1.11 292 x1.72 410 x2.41
180 60 x0.33 119 x0.66 202 x1.12 308 x1.71 429 x2.38
190 66 x0.35 128 x0.67 214 x1.13 323 x1.7 447 x2.35
200 73 x0.37 137 x0.69 226 x1.13 337 x1.69 464 x2.32
210 80 x0.38 147 x0.7 238 x1.13 352 x1.67 481 x2.29
220 87 x0.39 156 x0.71 250 x1.13 366 x1.66 497 x2.26
230 93 x0.41 164 x0.72 261 x1.13 379 x1.65 513 x2.23
240 100 x0.42 173 x0.72 272 x1.13 392 x1.63 528 x2.2
250 106 x0.43 182 x0.73 282 x1.13 405 x1.62 543 x2.17
260 113 x0.43 190 x0.73 293 x1.13 418 x1.61 557 x2.14
270 119 x0.44 199 x0.74 303 x1.12 430 x1.59 572 x2.12
280 126 x0.45 207 x0.74 313 x1.12 442 x1.58 585 x2.09
290 132 x0.45 215 x0.74 323 x1.11 454 x1.56 599 x2.06
300 138 x0.46 223 x0.74 333 x1.11 465 x1.55 612 x2.04
310 144 x0.47 230 x0.74 342 x1.1 476 x1.54 625 x2.02
All 50 110 196 307 436

These male standards were last updated 7 hours ago and are based on 641 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 6 x0.06 29 x0.32 73 x0.81 136 x1.52 216 x2.4
100 8 x0.08 34 x0.34 81 x0.81 148 x1.48 231 x2.31
110 11 x0.1 40 x0.36 90 x0.82 160 x1.45 245 x2.22
120 14 x0.12 45 x0.38 98 x0.81 170 x1.42 258 x2.15
130 17 x0.13 51 x0.39 105 x0.81 180 x1.39 270 x2.08
140 20 x0.14 56 x0.4 113 x0.81 190 x1.35 282 x2.01
150 23 x0.15 61 x0.4 120 x0.8 199 x1.32 293 x1.95
160 26 x0.16 66 x0.41 127 x0.79 207 x1.3 303 x1.89
170 29 x0.17 70 x0.41 133 x0.78 216 x1.27 313 x1.84
180 32 x0.18 75 x0.42 139 x0.77 224 x1.24 323 x1.79
190 35 x0.18 79 x0.42 146 x0.77 232 x1.22 332 x1.75
200 38 x0.19 84 x0.42 151 x0.76 239 x1.19 341 x1.71
210 41 x0.19 88 x0.42 157 x0.75 246 x1.17 350 x1.67
220 43 x0.2 92 x0.42 163 x0.74 253 x1.15 358 x1.63
230 46 x0.2 96 x0.42 168 x0.73 260 x1.13 366 x1.59
240 49 x0.2 100 x0.42 173 x0.72 266 x1.11 374 x1.56
250 52 x0.21 104 x0.42 179 x0.71 273 x1.09 381 x1.52
260 55 x0.21 108 x0.42 184 x0.71 279 x1.07 388 x1.49
All 17 52 109 187 282

These female standards were last updated 7 hours ago and are based on 276 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.

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Barbell

Bench Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare split squat versus one of the following exercises:

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

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