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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 29,000 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 56 x0.51 111 x1.01 186 x1.69 275 x2.5
120 27 x0.22 66 x0.55 126 x1.05 205 x1.71 298 x2.48
130 34 x0.26 77 x0.59 140 x1.08 223 x1.71 320 x2.46
140 41 x0.29 87 x0.62 154 x1.1 240 x1.72 340 x2.43
150 48 x0.32 97 x0.65 167 x1.12 257 x1.71 360 x2.4
160 55 x0.34 107 x0.67 181 x1.13 273 x1.71 379 x2.37
170 62 x0.36 117 x0.69 193 x1.14 289 x1.7 398 x2.34
180 69 x0.38 127 x0.7 206 x1.14 304 x1.69 416 x2.31
190 76 x0.4 136 x0.72 218 x1.15 319 x1.68 433 x2.28
200 83 x0.41 145 x0.73 230 x1.15 333 x1.66 449 x2.25
210 90 x0.43 155 x0.74 241 x1.15 347 x1.65 465 x2.22
220 97 x0.44 164 x0.74 252 x1.15 360 x1.64 481 x2.19
230 104 x0.45 173 x0.75 263 x1.14 373 x1.62 496 x2.16
240 111 x0.46 181 x0.76 274 x1.14 386 x1.61 511 x2.13
250 117 x0.47 190 x0.76 285 x1.14 398 x1.59 525 x2.1
260 124 x0.48 198 x0.76 295 x1.13 411 x1.58 539 x2.07
270 130 x0.48 206 x0.76 305 x1.13 422 x1.56 552 x2.05
280 137 x0.49 215 x0.77 315 x1.12 434 x1.55 566 x2.02
290 143 x0.49 223 x0.77 324 x1.12 445 x1.54 579 x2
300 150 x0.5 230 x0.77 334 x1.11 456 x1.52 591 x1.97
310 156 x0.5 238 x0.77 343 x1.11 467 x1.51 604 x1.95
All 57 115 197 300 420

These male standards were last updated a week ago and are based on 3,000 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 16 x0.17 40 x0.45 79 x0.88 130 x1.45 191 x2.13
100 18 x0.18 45 x0.45 85 x0.85 139 x1.39 201 x2.01
110 21 x0.19 50 x0.45 92 x0.83 146 x1.33 211 x1.92
120 24 x0.2 54 x0.45 97 x0.81 154 x1.28 219 x1.83
130 27 x0.21 58 x0.44 103 x0.79 160 x1.23 227 x1.75
140 30 x0.21 62 x0.44 108 x0.77 167 x1.19 235 x1.68
150 32 x0.21 65 x0.44 113 x0.75 173 x1.15 242 x1.62
160 35 x0.22 69 x0.43 117 x0.73 179 x1.12 249 x1.56
170 37 x0.22 72 x0.43 122 x0.72 184 x1.08 256 x1.5
180 40 x0.22 76 x0.42 126 x0.7 190 x1.05 262 x1.46
190 42 x0.22 79 x0.42 130 x0.69 195 x1.02 268 x1.41
200 44 x0.22 82 x0.41 134 x0.67 200 x1 274 x1.37
210 46 x0.22 85 x0.41 138 x0.66 204 x0.97 279 x1.33
220 49 x0.22 88 x0.4 142 x0.65 209 x0.95 284 x1.29
230 51 x0.22 91 x0.4 146 x0.63 213 x0.93 290 x1.26
240 53 x0.22 94 x0.39 149 x0.62 217 x0.91 294 x1.23
250 55 x0.22 96 x0.39 153 x0.61 222 x0.89 299 x1.2
260 57 x0.22 99 x0.38 156 x0.6 225 x0.87 304 x1.17
All 28 60 106 166 236

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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl