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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 5,000 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 17 x0.16 52 x0.47 108 x0.98 184 x1.67 276 x2.51
120 24 x0.2 62 x0.52 123 x1.02 203 x1.7 299 x2.49
130 30 x0.23 73 x0.56 137 x1.06 222 x1.71 322 x2.48
140 37 x0.27 84 x0.6 152 x1.08 240 x1.72 344 x2.46
150 44 x0.3 94 x0.63 166 x1.11 258 x1.72 365 x2.43
160 51 x0.32 104 x0.65 179 x1.12 275 x1.72 385 x2.4
170 59 x0.35 114 x0.67 193 x1.13 291 x1.71 404 x2.38
180 66 x0.37 125 x0.69 206 x1.14 307 x1.71 423 x2.35
190 73 x0.39 134 x0.71 218 x1.15 322 x1.7 441 x2.32
200 80 x0.4 144 x0.72 231 x1.15 337 x1.69 458 x2.29
210 88 x0.42 154 x0.73 243 x1.16 352 x1.68 475 x2.26
220 95 x0.43 163 x0.74 255 x1.16 366 x1.66 492 x2.23
230 102 x0.44 172 x0.75 266 x1.16 380 x1.65 508 x2.21
240 109 x0.45 181 x0.76 277 x1.16 393 x1.64 523 x2.18
250 116 x0.46 190 x0.76 288 x1.15 407 x1.63 538 x2.15
260 123 x0.47 199 x0.77 299 x1.15 419 x1.61 553 x2.13
270 130 x0.48 208 x0.77 310 x1.15 432 x1.6 567 x2.1
280 136 x0.49 216 x0.77 320 x1.14 444 x1.59 581 x2.08
290 143 x0.49 225 x0.77 330 x1.14 456 x1.57 595 x2.05
300 149 x0.5 233 x0.78 340 x1.13 468 x1.56 608 x2.03
310 156 x0.5 241 x0.78 350 x1.13 479 x1.55 621 x2
All 54 112 196 303 427

These male standards were last updated 4 days 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 14 x0.15 38 x0.43 77 x0.86 129 x1.44 192 x2.13
100 17 x0.17 44 x0.44 84 x0.84 139 x1.39 203 x2.03
110 20 x0.18 49 x0.44 91 x0.83 148 x1.34 214 x1.94
120 23 x0.19 53 x0.44 98 x0.82 156 x1.3 224 x1.87
130 26 x0.2 58 x0.45 104 x0.8 164 x1.26 233 x1.8
140 30 x0.21 63 x0.45 110 x0.79 171 x1.22 242 x1.73
150 33 x0.22 67 x0.45 116 x0.77 179 x1.19 251 x1.67
160 35 x0.22 71 x0.44 121 x0.76 185 x1.16 259 x1.62
170 38 x0.23 75 x0.44 127 x0.75 192 x1.13 266 x1.57
180 41 x0.23 79 x0.44 132 x0.73 198 x1.1 274 x1.52
190 44 x0.23 83 x0.44 137 x0.72 204 x1.07 281 x1.48
200 47 x0.23 86 x0.43 141 x0.71 210 x1.05 288 x1.44
210 49 x0.23 90 x0.43 146 x0.7 215 x1.03 294 x1.4
220 52 x0.24 94 x0.43 150 x0.68 221 x1 300 x1.37
230 54 x0.24 97 x0.42 155 x0.67 226 x0.98 306 x1.33
240 57 x0.24 100 x0.42 159 x0.66 231 x0.96 312 x1.3
250 59 x0.24 103 x0.41 163 x0.65 236 x0.94 318 x1.27
260 62 x0.24 107 x0.41 167 x0.64 240 x0.92 323 x1.24
All 27 60 108 170 243

These female standards were last updated 4 days ago and are based on 876 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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Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare split squat versus one of the following exercises:

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