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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 2,000 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 13 x0.12 48 x0.44 108 x0.98 191 x1.74 292 x2.66
120 19 x0.16 58 x0.49 123 x1.02 210 x1.75 316 x2.63
130 25 x0.19 68 x0.53 137 x1.05 229 x1.76 339 x2.61
140 31 x0.22 78 x0.56 151 x1.08 247 x1.76 361 x2.58
150 37 x0.25 88 x0.59 164 x1.1 264 x1.76 381 x2.54
160 44 x0.27 98 x0.61 178 x1.11 281 x1.76 402 x2.51
170 50 x0.3 108 x0.63 191 x1.12 297 x1.75 421 x2.48
180 57 x0.32 117 x0.65 203 x1.13 313 x1.74 439 x2.44
190 63 x0.33 126 x0.67 215 x1.13 328 x1.73 457 x2.41
200 70 x0.35 136 x0.68 227 x1.14 343 x1.71 475 x2.37
210 77 x0.36 145 x0.69 239 x1.14 357 x1.7 492 x2.34
220 83 x0.38 154 x0.7 250 x1.14 371 x1.69 508 x2.31
230 90 x0.39 162 x0.71 262 x1.14 385 x1.67 524 x2.28
240 96 x0.4 171 x0.71 273 x1.14 398 x1.66 539 x2.25
250 102 x0.41 179 x0.72 283 x1.13 411 x1.64 554 x2.22
260 109 x0.42 188 x0.72 294 x1.13 423 x1.63 569 x2.19
270 115 x0.43 196 x0.73 304 x1.13 436 x1.61 583 x2.16
280 121 x0.43 204 x0.73 314 x1.12 448 x1.6 597 x2.13
290 127 x0.44 212 x0.73 324 x1.12 459 x1.58 610 x2.11
300 133 x0.44 220 x0.73 334 x1.11 471 x1.57 624 x2.08
310 139 x0.45 228 x0.73 343 x1.11 482 x1.55 637 x2.05
All 47 107 196 312 447

These male standards were last updated a month ago and are based on 836 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 8 x0.08 31 x0.35 74 x0.82 133 x1.48 207 x2.3
100 10 x0.1 37 x0.37 82 x0.82 144 x1.44 221 x2.21
110 13 x0.12 42 x0.38 89 x0.81 154 x1.4 233 x2.12
120 16 x0.13 47 x0.39 97 x0.8 164 x1.37 245 x2.04
130 19 x0.15 52 x0.4 104 x0.8 173 x1.33 256 x1.97
140 22 x0.16 57 x0.4 110 x0.79 182 x1.3 266 x1.9
150 25 x0.17 61 x0.41 117 x0.78 190 x1.26 276 x1.84
160 28 x0.17 66 x0.41 123 x0.77 198 x1.23 285 x1.78
170 31 x0.18 70 x0.41 129 x0.76 205 x1.21 294 x1.73
180 33 x0.19 74 x0.41 134 x0.75 212 x1.18 303 x1.68
190 36 x0.19 78 x0.41 140 x0.74 219 x1.15 311 x1.64
200 39 x0.19 82 x0.41 145 x0.73 226 x1.13 319 x1.6
210 42 x0.2 86 x0.41 150 x0.72 232 x1.11 327 x1.56
220 44 x0.2 90 x0.41 155 x0.71 238 x1.08 334 x1.52
230 47 x0.2 94 x0.41 160 x0.7 244 x1.06 341 x1.48
240 49 x0.21 97 x0.41 165 x0.69 250 x1.04 348 x1.45
250 52 x0.21 101 x0.4 170 x0.68 256 x1.02 355 x1.42
260 54 x0.21 104 x0.4 174 x0.67 261 x1.01 361 x1.39
All 19 53 107 180 267

These female standards were last updated a month ago and are based on 349 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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Pendlay Row Preacher Curl Box Squat Rack Pull Tricep Extension Barbell Shrug Stiff Legged Deadlift Decline Bench Press T-Bar Row Lying Tricep Extension Floor Press Upright Row Bulgarian Split Squat Barbell Lunge Zercher Squat Good Morning Wrist Curl Landmine Squat Reverse Wrist Curl

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