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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 30,000 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 54 x0.49 109 x0.99 182 x1.65 269 x2.45
120 26 x0.22 64 x0.54 123 x1.02 200 x1.67 292 x2.43
130 33 x0.25 75 x0.57 137 x1.05 218 x1.68 313 x2.41
140 39 x0.28 85 x0.61 151 x1.08 235 x1.68 334 x2.38
150 46 x0.31 95 x0.63 164 x1.09 252 x1.68 353 x2.36
160 53 x0.33 105 x0.66 177 x1.11 268 x1.67 372 x2.33
170 61 x0.36 115 x0.67 190 x1.12 283 x1.67 390 x2.3
180 68 x0.38 124 x0.69 202 x1.12 298 x1.66 408 x2.27
190 75 x0.39 134 x0.7 214 x1.13 313 x1.65 425 x2.24
200 82 x0.41 143 x0.71 226 x1.13 327 x1.64 441 x2.21
210 88 x0.42 152 x0.72 237 x1.13 341 x1.62 457 x2.18
220 95 x0.43 161 x0.73 248 x1.13 354 x1.61 473 x2.15
230 102 x0.44 170 x0.74 259 x1.13 367 x1.6 488 x2.12
240 109 x0.45 178 x0.74 270 x1.12 380 x1.58 502 x2.09
250 115 x0.46 187 x0.75 280 x1.12 392 x1.57 517 x2.07
260 122 x0.47 195 x0.75 290 x1.12 404 x1.55 530 x2.04
270 129 x0.48 203 x0.75 300 x1.11 416 x1.54 544 x2.01
280 135 x0.48 212 x0.76 310 x1.11 427 x1.53 557 x1.99
290 141 x0.49 219 x0.76 320 x1.1 439 x1.51 570 x1.96
300 148 x0.49 227 x0.76 329 x1.1 450 x1.5 582 x1.94
310 154 x0.5 235 x0.76 338 x1.09 460 x1.49 595 x1.92
All 56 112 192 294 410

These male standards were last updated a week 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 20 x0.23 47 x0.52 86 x0.95 137 x1.52 196 x2.18
100 23 x0.23 50 x0.5 90 x0.9 143 x1.43 203 x2.03
110 25 x0.23 53 x0.49 95 x0.86 148 x1.34 210 x1.91
120 27 x0.22 56 x0.47 99 x0.82 153 x1.27 215 x1.79
130 29 x0.22 59 x0.45 102 x0.79 157 x1.21 221 x1.7
140 31 x0.22 62 x0.44 106 x0.76 162 x1.15 226 x1.61
150 33 x0.22 64 x0.43 109 x0.73 166 x1.1 231 x1.54
160 34 x0.21 67 x0.42 112 x0.7 170 x1.06 235 x1.47
170 36 x0.21 69 x0.41 115 x0.68 173 x1.02 240 x1.41
180 37 x0.21 71 x0.4 118 x0.66 177 x0.98 244 x1.35
190 39 x0.21 73 x0.39 121 x0.64 180 x0.95 248 x1.3
200 40 x0.2 75 x0.38 123 x0.62 183 x0.92 251 x1.26
210 42 x0.2 77 x0.37 126 x0.6 186 x0.89 255 x1.21
220 43 x0.2 79 x0.36 128 x0.58 189 x0.86 258 x1.17
230 45 x0.19 81 x0.35 131 x0.57 192 x0.83 262 x1.14
240 46 x0.19 83 x0.34 133 x0.55 195 x0.81 265 x1.1
250 47 x0.19 85 x0.34 135 x0.54 197 x0.79 268 x1.07
260 49 x0.19 86 x0.33 137 x0.53 200 x0.77 271 x1.04
All 30 61 105 161 226

These female 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.

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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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 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 Barbell Curl Military Press Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press