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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 26 x0.23 54 x0.49 95 x0.87 148 x1.34 209 x1.9
120 32 x0.26 63 x0.52 107 x0.89 162 x1.35 226 x1.88
130 38 x0.29 71 x0.55 118 x0.91 176 x1.35 242 x1.86
140 44 x0.31 80 x0.57 128 x0.92 189 x1.35 257 x1.83
150 50 x0.33 88 x0.59 139 x0.93 201 x1.34 272 x1.81
160 56 x0.35 96 x0.6 149 x0.93 213 x1.33 286 x1.78
170 62 x0.37 104 x0.61 159 x0.93 225 x1.32 299 x1.76
180 69 x0.38 112 x0.62 168 x0.93 236 x1.31 312 x1.73
190 74 x0.39 119 x0.63 178 x0.93 247 x1.3 325 x1.71
200 80 x0.4 127 x0.63 187 x0.93 258 x1.29 337 x1.68
210 86 x0.41 134 x0.64 195 x0.93 268 x1.28 349 x1.66
220 92 x0.42 141 x0.64 204 x0.93 278 x1.27 360 x1.64
230 98 x0.42 148 x0.64 212 x0.92 288 x1.25 371 x1.61
240 103 x0.43 155 x0.65 221 x0.92 298 x1.24 382 x1.59
250 109 x0.43 162 x0.65 229 x0.91 307 x1.23 393 x1.57
260 114 x0.44 168 x0.65 236 x0.91 316 x1.22 403 x1.55
270 119 x0.44 175 x0.65 244 x0.9 325 x1.2 413 x1.53
280 125 x0.44 181 x0.65 251 x0.9 333 x1.19 422 x1.51
290 130 x0.45 187 x0.65 259 x0.89 342 x1.18 432 x1.49
300 135 x0.45 193 x0.64 266 x0.89 350 x1.17 441 x1.47
310 140 x0.45 199 x0.64 273 x0.88 358 x1.16 450 x1.45
All 60 104 163 235 317

These male standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 26 x0.29 47 x0.52 74 x0.83 108 x1.2 146 x1.63
100 28 x0.28 49 x0.49 77 x0.77 112 x1.12 150 x1.5
110 30 x0.27 51 x0.47 80 x0.73 115 x1.05 154 x1.4
120 31 x0.26 53 x0.44 83 x0.69 118 x0.98 158 x1.31
130 33 x0.25 55 x0.43 85 x0.65 121 x0.93 161 x1.24
140 34 x0.24 57 x0.41 87 x0.62 123 x0.88 164 x1.17
150 36 x0.24 59 x0.39 89 x0.59 126 x0.84 167 x1.11
160 37 x0.23 60 x0.38 91 x0.57 128 x0.8 170 x1.06
170 38 x0.22 62 x0.36 93 x0.55 130 x0.77 172 x1.01
180 39 x0.22 63 x0.35 95 x0.53 133 x0.74 175 x0.97
190 40 x0.21 65 x0.34 97 x0.51 135 x0.71 177 x0.93
200 41 x0.21 66 x0.33 98 x0.49 137 x0.68 179 x0.9
210 42 x0.2 67 x0.32 100 x0.47 138 x0.66 181 x0.86
220 43 x0.2 69 x0.31 101 x0.46 140 x0.64 183 x0.83
230 44 x0.19 70 x0.3 103 x0.45 142 x0.62 185 x0.81
240 45 x0.19 71 x0.3 104 x0.43 143 x0.6 187 x0.78
250 46 x0.18 72 x0.29 105 x0.42 145 x0.58 189 x0.76
260 47 x0.18 73 x0.28 107 x0.41 147 x0.56 191 x0.73
All 34 57 87 124 165

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

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Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare split squat versus one of the following exercises:

Bench Deadlift Squat 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 Decline Bench Press Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat T-Bar Row Floor Press Zercher Squat Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat